ProtocolBeginnerStrength

3-Day Full-Body Hypertrophy

A simple muscle-building template for people who want more size and general strength without committing to five training days. Every session touches squat, hinge, push, pull, and accessories so missed days do not wreck the week.

Duration
8 weeks / 3 days per week
Intensity
beginner
Category
Strength

Method

1Train Monday, Wednesday, Friday or any three non-consecutive days
2Session A: Squat 3×8, bench press 3×8, row 3×10, Romanian deadlift 2×10, curls 2×12
3Session B: Deadlift 3×5, overhead press 3×8, split squat 3×10/leg, pull-ups 3 sets, lateral raise 2×15
4Session C: Front squat or goblet squat 3×10, incline press 3×10, cable row 3×12, hip thrust 3×10, triceps 2×12
5Use 1–2 reps in reserve on most sets. Hypertrophy work should be hard, not maximal.
6When you hit the top reps on every set, add the smallest available weight next week

Outcome

Enough weekly volume to build visible muscle while preserving the simplicity of a three-day schedule. Ideal for busy home gym owners who want the basics to work.

Apps

Strong

Log reps in reserve and keep accessories progressing slowly.

Use with

M

Monster Rack 2.0

Rogue Fitness

X

XF Bar

Eleiko

A

AB-5200 Adjustable Bench

REP Fitness

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