3 Day Strength and Hypertrophy Progressive Training Plan

The 3-day strength and hypertrophy blended training plan calls for 3 days of progressive lifting per week using a Push/Pull/Legs focus with 4 days of rest per week (download in Excel).

Overview of our 3-Day Strength and Hypertrophy Progressive Training Program (45 weeks in total):

• 3 weightlifting days per week (Push/Rest/Pull/Rest/Legs/Rest/Rest).
• Macrocycle, Mesocycle, Microcycle programming style.
• Macrocycle encompasses a total of 45 weeks of weightlifting including a week of complete deload at cycle end.
• New lifts programmed at beginning of each Mesocycle (15 weeks).
• New loading programmed at start of each Mesocycle based on updated 1RM in core lifts.
• Progressive loading at each Microcycle (and weekly) if top end of rep ranges is met.
• Conditional sets auto programmed within week for core lifts when bottom end of rep ranges is not met.
• Deloading programmed in at end of each cycle.
• Calorie surplus and deficit recommendations based on body fat % (i.e. bulk, cut, maintain) and is customizable.
• Macros recommendations based on bulking, cutting, or maintaining (i.e. 40% Carbs, 30% Protein, 30% Fat, etc.).
• Total weight lifted is automatically tracked during each week and cycle to ensure progression. Impacted by weights, sets and reps.
• Ability to track measurements at beginning of each cycle (to be used for future programming adjustments).
• Ability to track 1RM at each mesocycle (used in weight loading calibrations).
• Ability to track key dates (to be used for future programming adjustments).
• Rep ranges provided in low end/high end format for each lift.
• Rest minutes provided for each lift.
• Cardio section for tracking each week.
• Ability to track calorie surplus or deficit daily and weekly with variance to expected (i.e. 500 surplus expected/400 actual).
• Ability to add comments for each week.
• Ability to embed videos and pictures for each week.
• Recommended to upload to Microsoft OneDrive or equivalent for tracking on phone during training.