Building a Hypertrophy workout day 3

     In our current series of building a Hypertrophy workout we are on day three. On day one we deep dived Chest and Back, day two we have dived into Legs and Shoulders and now we are on day three. Day 1 and Day 2 hit the majority of muscles in the body. Day 3 will cover more total body with added in curls and extensions to cover the arms. Keep in mind that I am building this plan with everything at my disposal including time. If a different split works for you considering your own lifestyle, then send it. The principles that were outlined in terms of allocation of reps, sets, load, and rest cycles work for any split with a goal of hypertrophy. 

     For day 3 we follow the same templet that we followed for day 1 and day 2. For a more total body approach we are selecting exercises that work more than one muscle group. Exercises that work more than one muscle group are called compound lifts. Since, we are compiling more total body work then our exercise selection has a wider range to choose from. For our building block of the day, we are going to pick the Hex Bar Deadlift. Following the Hex Bar Deadlift are Dips, Lunges, Bicep curls, Triceps push downs, and Tibia raises.

 

Total Body

Hex Bar Deadlift

Dips

Lunges

Bicep curls

Triceps curls

Tibia Machine

    Volume, and rest will follow the same pattern as Day 1 and Day 2. As long as we stay in that 6-10 rep range, with 3-6 sets and rest cycles of 30-90 seconds we are good to go. 

Total Body

Hex Bar Deadlift 4 Sets of 8 Reps at 80%. 90 Second rest

90 Seconds rest

Dips 3 Sets of 10 Reps. 90 Second Rest

90 Seconds rest

Lunges. 3 Sets of 10 with 90 Second Rest

90 Seconds rest

Bicep curls 3 Sets of 10 with 90 Second Rest

90 Seconds rest

Triceps curls 3 Sets of 10 with 90 Second Rest

90 Seconds rest

Tibia Machine 3 Sets of 10 with 90 Second Rest

    Our three-day training split covers the entire body maintaining balance between the muscle groups. That is key to prevent muscle imbalance and prevent the CACA (chest, arms, chest, arms) bro style let me look good in a Tank top workout. If you noticed, we did not include abdominals into our plan. A few reasons: 1. The variety of ab exercises that one could use for a training plan is limitless. 2. The focus was on principles associated with building a plan not necessary how to get abs. 3. Training abdominals follow the same hypertrophy pattern as other muscles of the body. As long as we stick with the principles of muscle balance (upper and lower abs) and volume, we can include abdominals into our plan.