The Full-Body (3-Days per Week) Hypertrophy Training Template is a semi-customisable excel document which allows you to easily create your own hypertrophy mesocycle. This template can be adjusted and re-used to create an infinite number of mesocycles over time.
 
The program follows a full-body split with the following muscle groups being trained on each day:
 
Days 1, 2 & 3:
Chest / Shoulders
Back
Quadriceps
Hamstrings / Glutes.
Triceps
Biceps
Calves
 
With this template, you can customise the following variables to suit your individual needs:
Customisable volume for each muscle group
Customisable exercise selection for each session & ability to add your own exercises
Customisable proximity to failure using either RPE or RIR
Prescribe & record reps and load to track performance over time
Customisable number of weeks (2-10 weeks)
 
Please note that this template will only work with the full version of Microsoft Excel on a Windows or Mac computer. The functions will not work correctly using Google Sheets, or on mobile and tablet devices.