3x a Week Opinions meh I always incorporate the basic multi-joint movements so I'll always have squat/deadlift/some form of bench press/bb rows and I just started doing power cleans. Hypertrophy work is really varied to my physique; my upper back needs to improve(low rows targeting the trapezius area & overhand bb or t-bar rows), lower chest(so a lot of chest dips), rear delts(rear delt rows), calfs(a lot of standing calf movements from machines to barbells to dumbells).
