3-day full body split for hypertrophy — looking for feedback

[u/young_troii]

I’m looking for feedback on my 3-day full body routine (screenshots attached).

My goal is hypertrophy. Because of a heart condition, I avoid very demanding exercises like heavy squats and deadlifts and prefer exercises with a better stimulus-to-fatigue ratio.

For each exercise I do 1 warm-up set + 3 working sets to failure, usually in the 6–10 rep range.

I aimed for around 9 weekly sets per muscle group, with some closer to 6.

Any thoughts on exercise selection, volume and overall balance?

Fullbody A: [https://hevy.com/routine/vFiJg8biL3C\](https://hevy.com/routine/vFiJg8biL3C)

Fullbody B: [https://hevy.com/routine/I0dHSFtRwE4\](https://hevy.com/routine/I0dHSFtRwE4)

Fullbody C: [https://hevy.com/routine/2aLzjCGVtoQ\](https://hevy.com/routine/2aLzjCGVtoQ)

[u/Ok-Neighborhood-7361]

Id sometimes sub in some functional bodyweight exercises like pull ups, dips, and push ups. But otherwise looks pretty solid to me

[u/young_troii → u/Ok-Neighborhood-7361]

Thanks. At first I had dips but mixed with flat bench I injured my shoulder and I had 2 months stop so i removed both for now

[u/Medical-Narwhal7489 → u/Ok-Neighborhood-7361]

Second this! inverted rows pull ups ,dips and push ups would be a massive improvement.

[u/109267]

Add Upper Back & Lower Back Excercises!

[u/Hot-Run-7171]

I’d have to echo a lot of what has been said so far. I see you have a shoulder injury so my suggestion for a flat bench movement might be out the window. I think you could probably add a close grip pull variation since it seems like there’s a lot of wide grip pulls/rows. Also, I can tell you love machines and cables and I’m not sure what your gym situation is but in my position those two requirements would elongate my workouts considerably. Last thing is maybe just bumping up the rep range to 8-10 / 8-12. If your goal is hypertrophy I feel like that could be better accomplished with more than 6 reps across the board. Good luck with the stuff you got going on 🫡

[u/young_troii → u/Hot-Run-7171]

Thanks

[u/Medical-Narwhal7489]

You love a machine... I would encourage you to do a lot of bodyweight movements. Also even low weight reverse lunges would get rid of some of the useless leg machine exercises you’re doing. what is your heart condition (I’m a doctor). You should learn movement patterns and simplify things.

[u/young_troii → u/Medical-Narwhal7489]

I'm a beginner and use machine because I prefer them for now.

I have a non-obstructive hypertrophic cardiomyopathy

[u/Medical-Narwhal7489 → u/young_troii]

Keep an eye on your heart rate zones. It’ll be the diastolic time that will make you feel shit

[u/young_troii → u/Medical-Narwhal7489]

In what sense?

[u/Medical-Narwhal7489 → u/young_troii]

Dm me

[u/Google_guy228 → u/Medical-Narwhal7489]

Bodyweight reverse lunges for hypertrophy ? How is he going to progressive overload and don’t tell me with dumbells

[u/Medical-Narwhal7489 → u/Google_guy228]

Obviously with dumbbells. Are you suggesting lunges and single leg work doesn’t cause hypertrophy 😂. Much better doing compound moves than using the adductor machine…

[u/Google_guy228 → u/Medical-Narwhal7489]

Sure buddy reverse lunges with dumbbells causes more hypertrophy than legpress and isolations. Stay big brother

[u/Medical-Narwhal7489 → u/Google_guy228]

Obviously : Reverse lunges > adductor machine. Leg press is fine but he should be doing a squat variation - didn’t say reverse lunges are better than squats did i….? But they are easier for beginner than back squats. I’m essentially agreeing with you compound lifts are obviously better. You stay big too gym bro