4 Day Upper-Lower Workout Program
An upper-lower hypertrophy split that balances training and recovery while giving each major muscle group two weekly exposures.
GymDaze workout program
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.
- Schedule
- 3 days per week
- Duration
- 11 weeks
- Format
- Fillable PDF
One-time purchase$15.00
Digital downloads are available internationally wherever Stripe supports your payment. After your order is confirmed, GymDaze emails a private order-access link. Verify the email code to download your files. The link lasts 30 days. Review the digital license and refund policy.
Who it fits
A plan with a clear job.
Lifters who want a complete muscle-building plan without organizing their week around five or six gym sessions.
The program tells you what to do and gives you space to record the work. That makes progression visible from one week to the next instead of relying on memory or guesswork.
What is included
- 01Fillable workout tables for tracking loads, reps, and progress
- 02Planned progression with weekly volume and intensity guidance
- 03Exercise substitutions, warm-up guidance, and practical FAQs
- 04A training glossary and supporting hypertrophy education
Inside the program
Track the sessions directly in the plan.
The purchased PDF includes fillable workout tables alongside the supporting guidance. The image shown here is a branded interior preview, not the paid training content itself.
Compare nearby options
Keep the goal. Change the schedule.
5 Day Upper-Lower Push-Pull-Legs Program
A five-day hybrid that opens with upper-lower training and finishes with push, pull, and legs for broad hypertrophy coverage.
6 Day Push-Pull-Legs Workout Program
A high-frequency legs, push, and pull split repeated across the week with planned progression and one full recovery day.
Training programs are educational resources, not medical care. Stop if you experience pain, dizziness, or other concerning symptoms, and seek qualified medical guidance when appropriate.