The Ultimate Hypertrophy Workout Plan

Build muscle. Train smarter. See real results.

This is a structured 3-day hypertrophy training plan designed to maximise muscle growth through proven compound and isolation movements — covering every major muscle group across the week.

What's included:

• Day 1 — Chest, Back & Abs
• Day 2 — Shoulders, Triceps & Biceps
• Day 3 — Quads, Hamstrings & Calves

Each day includes:

• A full exercise list in the correct training order
• Sets & reps columns so you know exactly what to hit

Perfect for:

• Beginners ready to follow a real structured programme
• Intermediates looking for a clean, easy to follow training template
• Anyone who wants to stop guessing in the gym

Instant download. Print it, and start your next session with a plan.