Full Body Routine for Hypertrophy. Week 3

Full Body Routine for Hypertrophy. Week 3

With this third week we’ll finish the Hypertrophy Routine, Develop your Muscles!

What routine should I be doing after the hypertrophy cycle?

Now the question’s obvious, after finishing these 13 weeks, divided into 7 weeks of strength and 6 weeks of pure hypertrophy, through Upper Body-Leg and Full Body routines, it’s time for the next movements.

For this, I’ve a particular preference: I like a hybrid system, in which we can work with both strength, like the hypertrophy, and include power training too.

What happens with this type of training is that it requires perhaps an already an advanced level, especially in terms of Olympic movements, to get the most out of it. Nevertheless, I’d encourage all those who’ve not tried or had the opportunity to start introducing weight-lifting into their lives to do so. And I say life, rather than routine, because I bet a large percentage, once they get the hang of it, won’t be able to stop… It happened to me a few years ago, and since then I’ve tried to keep progressing in this wonderful sporting discipline.

In my case, as I’ve said, I’ve tried to keep to training guidelines where I’ve combined strength+hypertrophy. That’s to say, something like Performance + Aesthetics, without losing the «functionality».

Maybe this last point isn’t so important next to the hypertrophy routines, but I think it’s always a good time to reflect on the situation.


Maybe one of the most powerful «functional physiques» on earth…

I’m of the opinion that training with goals of maintaining your physique, according to our objective, is possible, and without the need to stop exercises that not only help us achieve this goal, but goes further, like when they give us improved physical capacity

Functional Hypertrophy

This is the best way to define the idea I’m trying to express

Those that know me will already know what I’m talking about. For those that don’t, this is my training philosophy:

Get a body molded to your liking, with enough muscle mass, low body fat index, but don’t give up any type of activity, no matter how strenuous it is, such as hiit, metabolic training, wods, and keep finding out more about how the body works, the energy pathways, how to train and enhance them … and of course, help out anyone with the same doubts.

Of course, this is something totally subjective, and it might not even lead to you improving your appearance, but when you’ve spent years carving out a physique that’s nothing extraordinary in the eyes of others, but for you it is, above all, through your journey to achieve it, new motivations are necessary.

Motivational motto

There’s a saying that tends to be useful in many facets of life, given the right circumstances, and it’s worth remembering: if you’re not enjoying what you’re doing, it’s not for you

For me, following performance training guidelines, either through introducing more strength routines, high intensity workouts, or as I’ve mentioned, weightlifting, has allowed me to maintain this motivation are mark out a path for myself

Example of Functional Hypertrophy

Here’s a video of Steve Cook, who’s the athlete I used for the covers in the first few weeks.

It turns out that not only does he have one of the most aesthetic physiques, from my point of view, but as you can see in the following video, he’s not bad at power moves either, as well as daring to do a CrossFit wod. A special mention should be made to his technique, something that he doesn’t have polished by any means, but nevertheless, with a little bit of training, he’d be able to improve and of course increase his marks.

But as we’ve said, everyone has their own objectives, and if for Steve it is not that, and that’s how he sells his image in the Fitness sector, that’s totally understandable:


Whatever you do, make sure there’s good reasoning behind it

  • If the world of strength training is what you’re into, try the 5x5 routine;
  • If you don’t have enough time but still want to train, maybe a 3 Days of Push/Pull is what you need;
  • If you’re a bit more daring, and if you like my style having followed me the last few weeks, I 100% recommend that you try my BPT system

Full Body Body

Week 3 Plan

Day 1
Day 2
Active Rest
Day 3

Week 3 Routine

  • Day 1
    1) SuperSet of Squats + Romanian Dead Lift with dumbbells::a+b
    • a) For the PaP Squats -> sets of 3in3 reps [50-60-70-80-90%] – 60s
    • b) We’ll do 5 SuperSets -> 12x Squats [75%] + 12x Romanian Dead Lift with dumbbells [RiR-2, increasing the load] – 120s
    2) SuperSet of Bench Press + Pull-Ups::a+b
    • a) For the PaP Bench Press -> sets of 3in3 reps [50-60-70-80-90%] – 60s
    • b) We’ll do 5 SuperSets -> 12x Bench Press [75%] + 12x Pull-Ups – 120s
    3) SuperSet::3 rounds – 90s
    • Inclined Flys + Bar Row 45º with dumbbells [for both: RiR-2, increasing the load]
    4) SuperSet::3 rounds – 90s
    • Curl Hammer [20+20kg] + Tricep Push-Ups [for both: RiR-2, increasing the load]
    5) Abdomen::Isometric Plank -> Lasting 3min
  • Day 2
    1) SuperSet of Frontal Squats + Military Press::a+b
    • a) For both PaP -> sets of 3in3 reps [50-60-70-80-90%] – 60s
    • b) We’ll do 5 SuperSets -> 12x Frontal Squats [75%] + 12x Military Press [75%] – 120s
    2) SuperSet::3 rounds – 90s
    • Bulgarian Squats + Bar Row 90 [for both: RiR-2, increasing the load]
    3) SuperSet::3 rounds – 90s
    • 15x Neutral Grip Pull-Ups + 15x Chest Dips
    4) SuperSet::3 rounds – 60s
    • Inverted Curls + French Press with dumbbells [for both: RiR-2, increasing the load]
  • Day 3
    1) “Total Full-Body Workout”::a+b

    First of all – do a warm-up of 10 reps with 40 and 50% respectively for Squats, Bench Press and Dead Lift. Then, complete 10 rounds of

    1. 10x Squats
    2. 10x Bench Press
    3. 10x Dead Lift

    with 60% of each exercise; a rest between exercises of 30-45″ and a rest between round of 90-120″

Related Entries

Review of Full Body routine for Hypertrophy Week 3

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Aesthetics - 100%

Functional - 100%

Transition to Strength Meso-Cycle - 100%


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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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