3 Day Full Body Workout Program - Hypertrophy | GymDaze

The GymDaze 3-Day Full-Body Hypertrophy Program – Maximum Growth, Minimal Time

More results. Less gym time. The GymDaze 3-Day Full-Body Hypertrophy Program is built for lifters who want optimal muscle growth without committing to a 5- or 6-day split. If you're serious about hypertrophy but don’t have hours to burn in the gym every day, this is the program for you.

The Structure? Simple. Effective.

• Day 1: Full Body Day – Hit every major muscle group with strategic compound and isolation movements.
• Day 2: Rest/Mobility (Optional) – Take the day off or improve movement quality.
• Day 3: Full Body Day – In the gym with a full-body workout.
• Day 4: Rest/Flexibility (Optional) – Keep resting or fine-tune your flexibility.
• Day 5: Full Body Day – Another full-body training session to maximize weekly stimulus.
• Day 6: Rest – Recharge. Recover. Grow.
• Day 7: Rest – Prepare for another week of gains.

Why This Works:

✔ Max Growth in 3 Days – Each session is designed to stimulate the entire body for hypertrophy without wasted effort.

✔ Perfect for Busy Lifters – If you can only commit to three gym days, this ensures nothing gets left behind.

✔ Flexibility with Rest & Recovery – The program is just 3 days of training—mobility and flexibility work are optional but available for those who want to optimize performance.

✔ Science-Backed Training Split – Hitting muscles multiple times per week with controlled volume is key to hypertrophy.

This isn’t a beginner’s “shortcut” or a watered-down program. It’s a high-efficiency hypertrophy plan designed for lifters who want real results in fewer days.

If you’re ready to grow without spending half your life in the gym, the GymDaze 3-Day Full-Body Hypertrophy Program is the answer.

Download It Now & Start Training Smarter