Full Body Hypertrophy
Add reps. Add weight. Build muscle. Repeat.
Table of Contents
What Is Full Body Hypertrophy?
Full Body Hypertrophy is an 8-week muscle-building program that uses double progression — a two-variable system where you increase reps before increasing weight. Instead of adding load every session (which stalls quickly on hypertrophy rep ranges), you work within a rep range and add reps session by session until you earn the next weight jump.
You train three days per week. Compound movements use 3x8-12 reps, and isolation exercises use 3x12-15 reps. When every set hits the top of the range with good form, you add weight and restart at the bottom. This built-in autoregulation means the program naturally adapts to your recovery — good days, you add reps; tough days, you hold steady.
Who Is This Program For?
Experience level: Late beginners to intermediates. You should be comfortable with barbell lifts before starting this program.
Goals: Muscle growth (hypertrophy) is the primary driver. You’ll get stronger too, but the rep ranges and volume are optimised for size.
Time commitment: Three sessions per week, 50-65 minutes each.
Program Schedule
Each session trains the full body with a mix of compound and isolation work:
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 3x8-12 | 2-3 min |
| Bench Press | 3x8-12 | 2-3 min |
| Barbell Row | 3x8-12 | 2-3 min |
| Romanian Deadlift | 3x8-12 | 2-3 min |
| Overhead Press | 3x8-12 | 2-3 min |
| Bicep Curls | 3x12-15 | 60-90 sec |
| Tricep Pushdowns | 3x12-15 | 60-90 sec |
How Progression Works
Double progression works in two steps:
- Add reps: Start at the bottom of your range (e.g., 3x8 at 60 kg). Each session, try to add one rep per set: 3x9, then 3x10, then 3x11, then 3x12.
- Add weight: When all sets reach the top of the range (3x12), increase weight by 2.5 kg for compounds or 1.25 kg for isolation, and restart at 3x8.
Not every set needs to hit the same number. A session of 12, 11, 10 reps is valid — you’re progressing as long as total reps trend upward.
SteelRep tracks each set independently and tells you when it’s time to add weight.
Key Exercises
Barbell Squat — The primary leg builder. At 3x8-12, you accumulate more time under tension than a 5x5, driving greater hypertrophy.
Romanian Deadlift — Targets the posterior chain (hamstrings, glutes, lower back) through a controlled eccentric. Complements the squat perfectly.
Bench Press & Overhead Press — Upper-body pressing at hypertrophy rep ranges. The double progression means you’re always working near your limit without grinding through failed sets.
Frequently Asked Questions
How is this different from the 5x5 Power Builder? The 5x5 optimises for strength (heavier weight, lower reps). This program optimises for muscle growth (moderate weight, higher reps, more time under tension). Both will make you stronger and bigger, but the emphasis differs.
What if I can’t add reps for several sessions? If you’re stuck at the same rep count for three consecutive sessions, deload by 10% and rebuild. The higher rep count makes this less common than with heavy low-rep work.
Can I swap exercises? Yes — double progression works with any exercise. The key is tracking reps consistently within a defined range.
Should I train to failure? Not quite. Aim for RPE 8-9: one to two reps left in reserve. Training to absolute failure on every set accumulates too much fatigue across a full-body session.
Related Programs
- Push/Pull/Legs Split — Higher frequency (6 days) for more volume per muscle group
- 5x5 Power Builder — If you want to prioritise strength over size
Track Full Body Hypertrophy with SteelRep
SteelRep handles progression, rest timers, and logging automatically — so you can focus on lifting. Full Body Hypertrophy is free forever.
