MD3 Hypertrophy Program

This is a Push-Pull-Legs focused hypertrophy program, designed to trigger muscle growth via new contractile tissue - and also via sarcoplasmic adaptations (pump work that volumizes the muscle).

The program is meant to be run in a 2-on 1-off fashion, but you can experiment with more or less rest days depending on your recovery capacity.

There are 2 variations for each muscle group (2 pull workouts, 2 push workouts, and 2 leg workouts), making this a 9 day split. I have found that trying to cram a PPL routine into 7 days is just simply far too taxing for the vast majority of people.

This is the same program that Mike used to add 20 lbs of stage weight in 15 months.