Full Body Hypertrophy

A hypertrophy-focused full-body plan for three training days per week. Workouts A and B rotate continuously as A/B/A in week 1 and B/A/B in week 2, distributing weekly volume across two different full-body sessions. The Machine variant uses cables, machines, and one bodyweight exercise, while the Free Weight variant uses barbells, dumbbells, and supplementary bodyweight exercises. Most loaded exercises use double progression, while the remaining bodyweight exercises progress their repetition targets.

Who is this plan for?

• Trainees with basic training experience who can reliably schedule three sessions per week
• Goal: muscle growth with moderate-to-higher weekly volume rather than maximal-strength specialization
• Machine variant: a gym with cables, upper-body machines, and either a sled 45° leg press or sled hack squat
• Free Weight variant: barbell, dumbbells, rack and bench, plus a setup for the chin-up

How it works

• Two-week A/B rotation: Week 1 runs A/B/A and week 2 runs B/A/B. The two-week cycle then starts again.
• Full body with shifting emphasis: Both sessions combine lower- and upper-body work, but not every muscle group receives direct work in every session. A and B complement each other across the rotation.
• Double progression: On the loaded exercises configured for double progression, repetitions rise first within the programmed target range. At the top of the range, load increases by the exercise-specific step and repetitions reset to the lower end.
• Bodyweight progression: On the remaining bodyweight exercises, the repetition target increases by 1 after successful sessions. External load does not increase automatically.
• After missed targets: With double progression, load is reduced by 10% after two missed targets. With bodyweight progression, the repetition target is reduced by 2 after three missed targets.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant