3 Day Full Body Workout Program
A full-body hypertrophy plan that trains every major muscle group across three focused gym days, leaving four days for recovery or optional mobility work.
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GymDaze workout programs
Compare all 12 programs by the days you can train, the muscle you want to prioritize, or the equipment you have. Every option includes clear progression guidance and fillable workout tables.
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Choose by schedule
Four complete hypertrophy plans, from three focused training days to a high-frequency six-day split.
A full-body hypertrophy plan that trains every major muscle group across three focused gym days, leaving four days for recovery or optional mobility work.
An upper-lower hypertrophy split that balances training and recovery while giving each major muscle group two weekly exposures.
A five-day hybrid that opens with upper-lower training and finishes with push, pull, and legs for broad hypertrophy coverage.
A high-frequency legs, push, and pull split repeated across the week with planned progression and one full recovery day.
Choose a priority
These plans keep progression measurable while moving one muscle group to the front of the line.
An eight-week specialization block that gives the biceps and triceps extra attention inside a complete training structure.
A back-priority hypertrophy block built around progressive pulling volume while the rest of the body stays in the plan.
A chest-priority hypertrophy block with planned pressing and isolation work organized across three weekly sessions.
An eight-week core block using reps, holds, distance, load, and tempo to make progression measurable instead of random.
A glute-priority hypertrophy block that organizes volume and progression across three weekly training days.
An eight-week lower-body specialization block with two deliberate leg sessions and progression you can track.
A concentrated four-week shoulder block with planned volume and intensity across three weekly sessions.
Choose by equipment
Find training plans built around clear equipment constraints. Start with a complete bodyweight progression system that scales with your current ability.
Train with bodyweight
A five-day bodyweight plan built around branching movement pathways so each exercise can progress with your current ability.
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