This program focuses on a full-body approach with each session targeting different muscle groups. Training each muscle group twice per week promotes muscle protein synthesis for better growth. The recommended split is:\n\nRoutine\nMonday: Full Body\nWednesday: Upper Body\nFriday: Lower Body\n\nTraining Tips\nProgressive Overload: Gradually increase weight, reps, or sets over time. For example, if you bench 60 kg for 3 sets of 5 reps in week 1, aim for 3 sets of 6 reps in week 2.\n\nForm: Use good form to target the correct muscles and avoid injury. Drop the weight if necessary to maintain a full range of motion.\n\nRecovery: Rest 36-48 hours before training the same muscle group again. Ensure you get 7-9 hours of sleep per night.\n\nVariation: Mix up exercises to keep it interesting and challenge muscles in new ways. Substitute exercises with others that target the same muscle group if preferred.\n\nIntensity: Train hard to stimulate muscle growth. Aim for 10-20 sets per muscle group each week, and each set should leave you with only about 2 reps left in you.\n\nFAQs\nHow long should I do the program? A minimum of 8-12 weeks to see results. As long as you progressively overload, it can be effective for much longer.\n\nHow do I know how much weight to use? Choose a weight that you can lift with good form but is challenging enough that you can only do 2 more reps.\n\nWhy is there a rep range? To help with progressive overload. Start with a challenging weight you can lift for the lower end of the rep range. Increase the weight once you can perform the higher end of the rep range.\n\nCan I switch out certain exercises? Yes, as long as the substitute works the same muscle group.\n\nShould I warm up? Yes, do warm-up sets to prepare your body, reduce injury risk, and improve performance.\n\nFinal Tips\nTrack Your Progress: Write down your routine and track weights and reps to ensure progressive overload.\n\nDon't Worry About Being Nervous: Everyone starts somewhere, and no one is judging you. Focus on your progress and growth.\n\nStay Connected\nFor more tips and information, follow @acarroll_fit on Instagram.

3 DAY HYPERTROPHY PROGRAM - Alex Caroll

Monday (Full Body)

Smith Seated Shoulder Press

Bar Lateral Pulldown

Romanian Deadlift

Dumbbell Bench Press

Lever Seated Row

Full Squat

Overhead Triceps Extension

Wednesday (Upper Body)

Bench Press

Lever Lying T-bar Row

Seated Shoulder Press

Cable Wide Neutral Grip PullDown

Smith Incline Bench Press

Lateral Raise

Triceps Pushdown

Cable Curl

Friday (Lower Body)

Full Squat

Romanian Deadlift

Lever Leg Extension

Lever Standing Calf Raise

Lever Seated Leg Curl

Cable Kneeling Crunch