Functional Hypertrophy Full Body – 3 Days, 8 Weeks
Build muscle on top of strength and movement
8
weeks
3
sessions/week
Three full-body sessions a week in the 6–8 rep range, with linear block periodization: accumulation, then intensification, and 2 deloads.
What's inside?
The 6–8 rep range is heavy enough to train strength and gives enough volume to build muscle. Accumulation (W1–W4): 4 × 8 to 5 × 7 at ~70–75% 1RM with a 3-second eccentric. Intensification (W5–W8): 4–5 × 6 at ~77–82% 1RM with an explosive concentric. Deloads in weeks 4 and 8, loads guided by RPE. Each session has one main lift that follows the full progression.
How is the week structured?
Who is it for?
Intermediate lifters with clean technique on the squat, deadlift, presses and rows, and no current injury. A good fit for clients with limited time.
Who is it not for?
True strength beginners, people with an injury or pain, explosive athletes in their pre-competition phase.
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