Power and Hypertrophy Program (3 Day)
Heavy compounds for power, hypertrophy accessories after, three sessions a week. Each day covers squat, hinge, push, pull and core work.
- Days per week
- 3
- Session length
- 47–55 min
- Exercises
- 23
- Level
- Intermediate
- Equipment
- Cable, Band, Leverage machine +3
Your week
- MonDay 1 · Upper Power
- TueRest
- WedDay 2 · Lower Power
- ThuRest
- FriDay 3 · Hypertrophy Blend
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Upper Power
Heavy press and pull focus with arm and core accessories.
About 47 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Lever Parallel Chest PressRest 2 min | 3 × 6 | 2 min | |
| 2 | Cable Close Grip Front Lat PulldownRest 90s | 3 × 6 | 90s | |
| 3 | Lever Lying T bar RowRest 90s | 3 × 8 | 90s | |
| 4 | Dumbbell Incline Front RaiseRest 60s | 3 × 12 | 60s | |
| 5 | Lever Triceps ExtensionRest 60s | 3 × 10 | 60s | |
| 6 | Dumbbell Alternate Biceps CurlRest 60s | 3 × 10 | 60s | |
| 7 | Band standing crunchRest 60s | 3 × 12 | 60s |
Day 2 — Lower Power
Squat and hinge emphasis with unilateral, hamstrings, calves, and anti-rotation core.
About 47 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Smith SquatRest 2 min | 3 × 6 | 2 min | |
| 2 | Cable pull throughRest 90s | 3 × 8 | 90s | |
| 3 | Dumbbell forward leaning lungeRest 75s | 3 × 8 | 75s | |
| 4 | Suspender Leg CurlRest 75s | 3 × 10 | 75s | |
| 5 | Lever seated one leg calf raiseRest 60s | 3 × 12 | 60s | |
| 6 | Band vertical Pallof PressRest 60s | 3 × 12 | 60s | |
| 7 | Suspender Hip BridgeRest 60s | 3 × 12 | 60s |
Day 3 — Hypertrophy Blend
Push, pull, and leg accessories with shoulder health, arms, calves, and rotational core.
About 55 minutes · 9 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Cable Standing Chest PressRest 75s | 3 × 10 | 75s | |
| 2 | Cable one arm lat pulldownRest 75s | 3 × 10 | 75s | |
| 3 | Suspender RowRest 60s | 3 × 12 | 60s | |
| 4 | Band Y raiseRest 60s | 3 × 12 | 60s | |
| 5 | Cable kickbackRest 60s | 3 × 12 | 60s | |
| 6 | Cable one arm inner biceps curlRest 60s | 3 × 12 | 60s | |
| 7 | Band seated twistRest 60s | 3 × 12 | 60s | |
| 8 | Smith Calf RaiseRest 60s | 3 × 12 | 60s | |
| 9 | Band step upRest 60s | 3 × 10 | 60s |
About this plan
Three sessions a week that open heavy and finish with volume: sets of six on the first movements, then eight to twelve on everything after.
Day one is upper — parallel chest press and lat pulldown at three sets of six, then T-bar rows, incline front raises and arm work. Day two is lower — Smith squats at three sets of six, then cable pull-throughs, forward-leaning lunges, leg curls and calf raises. Day three is the volume day, all at ten to twelve reps: standing chest press, single-arm pulldowns, suspension rows, Y raises, kickbacks and curls.
The structure is in the name. The heavy sets at the front recruit the largest motor units while you are fresh, which is where strength comes from. The higher-rep work afterwards accumulates the volume that drives size. Doing them in the other order gets you neither.
Day three having no heavy work at all is not an oversight. Three heavy sessions a week on the same patterns is more than most intermediate lifters recover from, and a dedicated volume day lets the joints and connective tissue catch up while the muscles still get worked.
Machines, cables and suspension straps throughout rather than free weights. That is a deliberate fit for the goal — when the aim is muscle rather than a competition total, the fixed path lets you take sets closer to failure with less technical risk and less fatigue that carries into the next session.
Add weight when all three sets of six finish with two reps in reserve. On the twelve-rep work, add reps first and weight second — connective tissue adapts more slowly than muscle and the higher-rep work is where that shows.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
