Full Body Hypertrophy

A full-body plan for three training days a week with A/B rotation across two weeks. Workouts A and B both hit all muscle groups but with different exercises — stimulus variation without splitting up. Over two weeks each muscle gets hit 1.5× per week, much more than in a 2-day plan. Available in two equipment variants: Machines or Free Weight. Recommended timeframe 6–12 months, then graduate to 'Upper/Lower 4-Day' with four available training days.

Who is this plan for?

• Trainees with 6+ months of experience and three available training days per week
• Equipment setup per variant: gym with machines or gym with barbell setup
• Goal: higher per-muscle frequency than 2-day plans without a split
• Willingness to maintain a reasonably stable weekly rhythm with three training days

How it works

• A/B rotation across two weeks: Workouts A and B alternate. Over two weeks both workouts get executed three times — A three times in week 1, B three times in week 2.
• Push-pull order: Pressing and pulling movements alternate. The shoulder is not pre-loaded from prior bench pressing when reaching the overhead press.
• Heavy exercise first: The most demanding compound at position 1 — leg press or hack squat, squat or deadlift — performed in a fresh state.
• Double progression: First push reps up within the target range, then add weight and restart at the bottom of the rep range.
• Auto-deload on stalls: After two consecutive failed attempts the app reduces the load by 10% automatically.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant