3-Day Strength & Hypertrophy Training Split

Optimized for Aesthetic Physique & Functional Strength

Program Overview

Training Philosophy

Full-body approach with muscle group emphasis each day. Primary strength movement followed by hypertrophy accessories.

Weekly Schedule

Monday, Wednesday, Friday recommended. Allow at least one rest day between sessions for optimal recovery.

Progression Strategy

Increase weight by 2.5-5% when you can complete all sets with good form. Track your lifts weekly.

Rest Periods

3-5 minutes for strength work (heavy compounds). 60-90 seconds for hypertrophy work. Strictly timed for efficiency.

Day 1 Day 2 Day 3

Day 1: Chest & Pull

Chest Strength Focus + Back & Biceps

~57 minutes

Pre-workout: 3 sets of dead hangs (not included in time)

Exercise	Sets x Reps	Rest
Barbell Bench Pressstrengthcompound	4 x 4-6	3-4 min
Weighted Pull-ups/Lat Pulldownshypertrophy	3 x 8-10	90 sec
Incline Dumbbell Presshypertrophy	3 x 8-12	90 sec
Cable/T-Bar Row (Mid-Trap Focus)hypertrophy	3 x 10-12	60 sec
Hammer Curlsisolation	3 x 12-15	60 sec
Cable Curls (21s method)isolation	2 x 21	60 sec
Leg Presshypertrophy	3 x 12-15	90 sec
Hamstring Curlsisolation	3 x 12-15	60 sec

Training Guidelines & Notes

Warm-Up Protocol

▸3 minutes general warm-up (light cardio/dynamic stretching)
▸For strength exercises: 2-3 warm-up sets with progressively heavier weight
▸Keep warm-up sets to 3-5 reps to avoid fatigue
▸Dead hangs: 30-60 seconds per set before each workout

Progressive Overload

▸Strength sets: Add 5-10 lbs when completing all reps with good form
▸Hypertrophy sets: Increase reps first, then weight
▸Focus on perfect form over heavy weight
▸Track all lifts in a training log

Recovery & Frequency

▸Each muscle group trained 1.5-2x per week
▸48-72 hours between training same muscle groups
▸Prioritize sleep (7-9 hours) for optimal recovery
▸Consider deload week every 4-6 weeks

Exercise Substitutions

▸Pull-ups → Lat pulldowns if needed
▸Barbell row → Dumbbell row or T-bar row
▸Back squat → Front squat or goblet squat
▸Romanian deadlifts → Good mornings or hip thrusts

Intensity Guidelines

▸Strength sets: 85-90% of 1RM (RPE 8-9)
▸Hypertrophy sets: 70-80% of 1RM (RPE 7-8)
▸Leave 1-2 reps in reserve on most sets
▸Final set of isolation exercises can go to failure

Special Focus Areas

▸Biceps: 9-12 weekly sets across all days
▸Mid-traps: Targeted with specific rowing variations
▸Shoulders: 10+ weekly sets for complete development
▸Maintain mobility for golf and other sports