Question 1

Is 3 days a week enough for advanced hypertrophy?

Accepted Answer

Yes, if the volume is intense enough — and this plan is. The split groups muscles into chest/back, legs, and arms days, with each muscle hit hard once a week using compound lifts and supersets at 8–12 reps. Total weekly volume lands at 15–20 working sets per major muscle group, which is enough to drive hypertrophy in experienced lifters.

The trade-off vs a 4-day or 5-day split is recovery time. With 4 rest days a week, you can push each session harder without burning out. Ideal if you have a demanding schedule outside the gym.

Question 2

How does this compare to a 4-day bodybuilding split?

Accepted Answer

Bodybuilding Split Advanced runs 4 days a week and separates back/biceps from legs/shoulders, giving you more focused volume per body part and a dedicated core/accessory day.

Extensive Routine runs 3 days a week and combines chest with back, plus a full leg day and a full arm day. Less total volume, more recovery between sessions. Pick this if you can only train 3 days, or if you've been on a 4-day split for a while and want to vary stimulus while still progressing.

Both target hypertrophy. The choice is mostly about how many days a week your schedule allows.

Question 3

When should I deload on this plan?

Accepted Answer

Plan a light week every 4–6 weeks — keep the same exercises, drop weights to ~60% of your working sets, and cap reps at 8 per set. The point is recovery, not stimulus.

Signs you need a deload sooner:
Working sets feel heavier than the last session at the same weight
Sleep quality drops or you wake up sore for 3+ days
Joint pain in shoulders, knees, or elbows during warm-ups

After the deload week, you'll come back stronger and resume weekly weight progression. Don't skip them — advanced lifters break down faster than they think.

Extensive Routine

FAQ

Extensive Routine

FAQ

Bench Press
4 × 12, 10, 8, 8

Incline Barbell Row
4 × 12, 10, 8, 8

Wide-Grip Pull-Up
3 × max

Incline Dumbbell Press
3 × 12, 8, 8

Cable Crossover
2 × 12

Seated Cable Row
2 × 12

Hanging Leg Raise
2 × 15

Bench Crunch
2 × 20

Machine Crunch
2 × 15

Squat
4 × 12, 10, 8, 8

Lunge
3 × 12, 10, 10

Leg Extension
3 × 10

Romanian Deadlift
3 × 12, 10, 10

Leg Curl
2 × 12, 10

Calf Raise
3 × 15

Reverse Crunch
2 × 15

Hanging Leg Raise
2 × 15

Hanging Knee Raises with Twist
2 × 15

Seated Dumbbell Press
3 × 15, 10, 8

Lateral Raise
2 × 10

Bent-Over Lateral Raise
2 × 10

Barbell Shrug
3 × 12, 10, 8

Close-Grip Bench Press
3 × 12, 10, 8

Barbell Curl
3 × 12, 10, 10

Reverse Grip Barbell Bicep Curls
3 × 12, 10, 10

Tricep Pushdown
3 × 10

Standing Hammer Curls
3 × 10

Cable Crunch
2 × 15

Reverse Crunch
2 × 15

Extensive Routine

FAQ

Extensive Routine

FAQ

Bench Press4 × 12, 10, 8, 8

Incline Barbell Row4 × 12, 10, 8, 8

Wide-Grip Pull-Up3 × max

Incline Dumbbell Press3 × 12, 8, 8

Cable Crossover2 × 12

Seated Cable Row2 × 12

Hanging Leg Raise2 × 15

Bench Crunch2 × 20

Machine Crunch2 × 15

Squat4 × 12, 10, 8, 8

Lunge3 × 12, 10, 10

Leg Extension3 × 10

Romanian Deadlift3 × 12, 10, 10

Leg Curl2 × 12, 10

Calf Raise3 × 15

Reverse Crunch2 × 15

Hanging Leg Raise2 × 15

Hanging Knee Raises with Twist2 × 15

Seated Dumbbell Press3 × 15, 10, 8

Lateral Raise2 × 10

Bent-Over Lateral Raise2 × 10

Barbell Shrug3 × 12, 10, 8

Close-Grip Bench Press3 × 12, 10, 8

Barbell Curl3 × 12, 10, 10

Reverse Grip Barbell Bicep Curls3 × 12, 10, 10

Tricep Pushdown3 × 10

Standing Hammer Curls3 × 10

Cable Crunch2 × 15

Reverse Crunch2 × 15

Bench Press
4 × 12, 10, 8, 8

Incline Barbell Row
4 × 12, 10, 8, 8

Wide-Grip Pull-Up
3 × max

Incline Dumbbell Press
3 × 12, 8, 8

Cable Crossover
2 × 12

Seated Cable Row
2 × 12

Hanging Leg Raise
2 × 15

Bench Crunch
2 × 20

Machine Crunch
2 × 15

Squat
4 × 12, 10, 8, 8

Lunge
3 × 12, 10, 10

Leg Extension
3 × 10

Romanian Deadlift
3 × 12, 10, 10

Leg Curl
2 × 12, 10

Calf Raise
3 × 15

Reverse Crunch
2 × 15

Hanging Leg Raise
2 × 15

Hanging Knee Raises with Twist
2 × 15

Seated Dumbbell Press
3 × 15, 10, 8

Lateral Raise
2 × 10

Bent-Over Lateral Raise
2 × 10

Barbell Shrug
3 × 12, 10, 8

Close-Grip Bench Press
3 × 12, 10, 8

Barbell Curl
3 × 12, 10, 10

Reverse Grip Barbell Bicep Curls
3 × 12, 10, 10

Tricep Pushdown
3 × 10

Standing Hammer Curls
3 × 10

Cable Crunch
2 × 15

Reverse Crunch
2 × 15