3-Day Upper Body Focused Split

A gym training program with 3 workouts weekly. Designed for hypertrophy. Trains full body with a focus on upper body muscle groups.

What's this?

An upper body focused program with 3 workouts weekly.

Designed to chisel those upper body muscles. Still plenty of lower body though, don't worry.

Hypertrophy-focused. Created for those who want consistent and sustainable progress in the gym.


  • Suitable for busy schedules
  • Plenty of recovery between workouts
  • Great for starting out (or restarting after break)


  • More volume needed as you progress
  • Average exercise variety for every muscle group