FitnessAIhypertrophy routine — 3 days
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A well-designed hypertrophy routine of 3 days aims to build muscle mass by maximizing effective volume and mechanical tension.
Parameters the engine applies
| Parameter | Value |
|---|---|
| Assigned structure | Push / Pull / Legs |
| Reps per set | 6-12 |
| Sets per exercise | 3-4 |
| Rest between sets | 60-180 s |
| RIR (reps in reserve) | 2-4 |
| Intensity | 65-80% 1RM |
| Share of compound exercises | 65 % |
These are not generic recommendations: they are the exact parameters the engine uses to build this routine, and they change with the goal you pick.
How your week looks
| Day | Session |
|---|---|
| Day 1 | Push (Empuje) |
| Day 2 | Pull (Jalón) |
| Day 3 | Legs (Piernas) |
The engine splits muscle groups across sessions according to the structure that matches your available days.
How the week is split
Three full-body sessions, or a full-body / upper / lower split to spread volume.
What your routine includes
- Exercise selection based on your level and equipment.
- Sets, reps and RIR tuned for hypertrophy.
- Undulating periodization (DUP) and a programmed deload.
- Automatic progression based on what you lift.
Who is this routine for?
A 3-day routine fits well if you can train 3 times a week consistently. More days spread volume better per session; fewer days concentrate the work into fuller sessions.
Exercises it usually includes
Other routines you may like
- hypertrophy routine — 2 days
- hypertrophy routine — 4 days
- strength routine — 3 days
- fat loss routine — 3 days
- body recomposition routine — 3 days
Generate yours for free
FitnessAI creates your personalized hypertrophy routine of 3 days in under a minute, no mandatory sign-up and no card.
Frequently asked questions
How many days a week should I train?
It depends on your availability and recovery. 3 days a week is a balanced option for a hypertrophy goal.
Do I need a gym for this routine?
Not necessarily. FitnessAI adapts the exercises to your equipment: full gym, dumbbells only or home training.
How long until I see results?
With consistency and progressive overload, the first strength gains appear in 3–4 weeks and visual changes in 8–12 weeks.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.