X3 Hypertrophy Training Program

As you may already know, the standard X3 12-week Program is optimized to help you be as strong and lean as possible.

However, many people are also interested in maximizing their muscle size. For this reason, I have spent the last year researching the science of effective training for muscle size and experimenting with modified X3 workouts.

Now, as a result of that research, experimentation, and collaboration with Matt Wenning (PhD(C) and world record holder in the Squat, Super Heavyweight class), I’m excited to share the new X3 Hypertrophy Training Program. So that you can start to benefit from this as soon as possible, the Hypertrophy Program is described below in writing.

Introduction to the X3 Hypertrophy Program

Workout 1 — Chest and Back

1. Chest Press and Bent Row Superset Personal Record Attempt

• Start with a maximum-effort Chest Press set, attempting to set a personal best performance, and continue until absolute fatigue. Wait 20 seconds. Then, perform a maximum-effort Bent Row set.
• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.
• For this portion of the workout, I am trying to set a new Personal Record in both sets, and I typically use my X3 Force bar to get better accuracy on my workout performance and automate the tracking of my PR (Personal Record) improvement over time.

2. Chest Press and Bent Row Additional Supersets

• Perform 4 more Supersets, each consisting of a Chest Press set followed by a Bent Row set (completing all 4 Supersets should mean you performed 4 Chest Press sets and 4 Bent Row sets).
• These are not PR attempts. Instead, focus on Diminishing Range of Motion, Lengthened Partial Reps.
• Rest for 20 seconds, between the Chest Press and the Bent Row in the middle of each Superset.
• Rest for 2 minutes between each Superset.
• I do not use X3 Force to record these sets, because I’m not working on peak force output, but instead focussing on fatiguing my entire range of motion with an emphasis on partial reps in the weaker range. I also usually set up two X3s for this phase to avoid spending the 20-second rest period in each Superset reconfiguring the exercise.

3. Overhead Press Personal Record Attempt

• Start this Overhead Press set 2 minutes after the conclusion of the last Bent Row set from Step 2.
• Attempt to set a PR for Overhead Press performance.
• I think the X3 Force bar is the best method for tracking PRs, so I use it to record this set and track my progress.

4. Band Laterals Additional Sets

• Start your first Band Lateral set 2 minutes after completing Step 3.
• Perform 4 Band Lateral sets, with 1 minute rest between sets.
• Focus on Diminishing Range of Motion, Lengthened Partial Reps at the end of each set.

Workout 2 — Arms and Smaller Muscles

1. Tricep Skull Crusher (standard X3 Tricep Press) and Bicep Curl Superset Personal Record Attempt

• Start with a maximum effort Tricep Skull Crusher set (standard X3 Tricep Press), attempt to set a personal best performance, and continue until absolute fatigue. Wait 20 seconds. Then, perform a maximum effort X3 Bicep Curl set.
• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.
• As before, in this part of the workout I am setting new Personal Records for both sets, and I think the X3 Force is the best way to ensure this happens.

2. Overhead Tricep Extension and Bicep Curl Supersets

• Perform 4 Supersets, each consisting of an Overhead Tricep Extension set followed by a X3 Bicep Curl set.
• These are not PR attempts. Instead, focus on Diminishing Range of Motion, Lengthened Partial Reps.
• Rest for 20 seconds between the Overhead Tricep Extension and the Bicep Curl in the middle of each Superset.
• Rest for 2 minutes between each Superset.
• As before, I don’t record these with X3 Force. I focus on fatiguing my full range of motion with an emphasis on partial reps in the weaker ranges.

3. Seated Calf Raise Personal Record Attempt

• Start a Seated Calf Raise set 2 minutes after you finish Step 2.
• Attempt to set a PR for the Seated Calf Raise.
• Rest for 2 minutes before proceeding to Step 4.

4. Seated Calf Raise Additional Sets

• Perform 4 more Seated Calf Raise sets, with 1 minute of rest between sets.
• Focus on Diminishing Range of Motion, Lengthened Partial Reps at the end of each set.
• As with other instances, I don’t track “additional sets” with X3 Force.

Workout 3 — Legs and Lower Back

1. Single Leg Belted Squat and Deadlift Superset Personal Record Attempt

• Start with a maximum effort Single Leg Belted Squat with the X3 Squat Belt for your choice of leg and attempt to set a new PR. Recover for 2 minutes. Then, perform a Single Leg Belted Squat set with your other leg, again aiming for a best-ever performance. Recover for another 2 minutes. Next, perform the Deadlift, again aiming for a PR.
• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.
• Typically, I track all three of these PR efforts with the X3 Force bar; however, that is not mandatory. If you aren’t using X3 Force, at least keep track of rep count to chart your progress over time.

2. Shallow Squat and Stiff Leg Deadlift Supersets

• Perform 4 Supersets, each consisting of a Shallow Squat set followed by a Stiff Leg Deadlift set.
• Rest for 20 seconds between the Shallow Squat and the Stiff Leg Deadlift in the middle of each Superset.
• Rest for 2 minutes between each Superset.
• Work on emphasizing Diminishing Range of Motion, Lengthened Partial Reps at the end of the set.
• Rest for 2 minutes before starting Step 3.

3. Seated Wrist Curl

• Perform 3 sets of the Seated Wrist Curl, emphasizing Diminishing Range of Motion, Lengthened Partial Reps at the end of each set.
• Rest for 30 seconds between sets.

Example Week

Here’s how I might train using the Hypertrophy Program over one week

• Monday: Workout 1
• Tuesday: Workout 2
• Wednesday: Workout 3
• Thursday: Workout 1
• Friday: Workout 2
• Saturday: Workout 3
• Sunday: Rest Day

Then, next week, I would repeat the same schedule, and so on.

Rest Periods

You might be wondering why this workout program has short-timed rest periods. New research shows that working muscles with agonist/antagonist relationships allows for a larger cardiovascular capacity with shorter rest times. Supersets done via this method can get the same amount of volume training done in 36% less time, with no compromise in performance or muscle hypertrophy. That means just twenty seconds of rest between exercises in the supersets and then 2 minutes of rest between the second Superset of the same movements.

Reference: Burke, R., Hermann, T., Piñero, A., Mohan, A., Augustin, F., Sapuppo, M., … & Schoenfeld, B. (2024). Less time, same gains: Comparison of Superset vs traditional set training on muscular adaptations. PREPRINT, SportRxiv.

Incredible Results

I couldn’t be more excited to share this program with you all. I have been getting incredible results and constantly setting new PRs.

If you’re not ready to commit fully to the X3 Hypertrophy Program schedule, the superset techniques, cadence, and volume numbers laid out here could certainly be integrated with the standard X3 program exercises that you are already familiar with.

Sincerely,

Dr. John Jaquish