Strength Hypertrophy Workout Split

Levels: Intermediate, Advanced

Equipment Needed: All

Category: Muscle Building

Day 1:- Chest & Triceps (Strength)

Smith Machine Incline Press

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Flat Bench Barbell Press

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Incline Bench Barbell Press

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Pec flyes

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Decline Cable Flyes

Set: 4

Reps: 12,10,10,10

Rest: 30-60 Seconds

Skullcrushers

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Bench Triceps Dips

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Triceps Overhead Extensions

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Triceps Pushdown

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Day 2:- Back & Biceps (Strength)

Lat pulldowns

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Bent Over Row

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Cable close row

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Single Arm Dumbbell Row

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Deadlifts

Set: 4

Reps: 10,8,8,6

Rest: 30-60 Seconds

Barbell Curls

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

EZ Bar Curls

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Dumbbell Curls

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Hammer Curls

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Wrist Curls

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Day 3:- Shoulders & Legs (Strength)

Standing Military Press

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Machine Leg Press

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Upright Row

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Hack Squat

Set: 4

Reps: 12,10,8,8

Rest: 30-60 Seconds

Arnold Press

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Machine Single Leg Press

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Side Lateral Raises

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Lunges

Set: 4

Reps: 12,10,10,8

Rest: 30-60 Seconds

Barbell Shrugs

Set: 4

Reps: 12,10,8,6

Rest: 30-60 Seconds

Calf Raises

Set: 4

Reps: 12,10,10,10

Rest: 30-60 Seconds

Day 4 Chest & Triceps (Hypertrophy)

Flat Bench Dumbbell Press

Set: 4

Reps: 25,25,20,15

Rest: 60-90 Seconds

Incline Bench Dumbbell Press

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Pec Flyes

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Decline Cable Flyes

Set: 4

Reps:25,25,20,20

Rest: 60-90 Seconds

Incline Cable Flyes

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Dumbbell Pullover

Set: 4

Reps: 25,25,25,25

Rest: 60-90 Seconds

Overhead Triceps Dumbbell Extensions

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Triceps Reverse Pushdown

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Rope Pushdown

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Triceps Pushdown

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Day 5 Back & Biceps (Hypertrophy)

Lat Pulldown

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Smith Machine Rows

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Close Grip Cable Row

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Low Cable Row

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Single Arm Row

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Wide Grip Deadlifts

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Cable Curls

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

EZ Cable Curls

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Single Arm Cable Curls

Set: 4

Reps: 25,20,20,15

Rest: 60-90 Seconds

21’s Straight Barbell

Set: 4

Reps: 21,21,21,21

Rest: 60-90 Seconds

Day 6:- Shoulders & Legs

Clean & Press

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Leg Press

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Cable Side Raises

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Hack Squat

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Rear Delt Flyes

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Sit Ups

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Arnold Press

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Leg Extensions

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Barbell Shrugs

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

Standing Calf Raises

Set: 4

Reps: 25,25,20,20

Rest: 60-90 Seconds

%d bloggers like this: