Strength-Hypertrophy

By Melvyn Yeo

	Intermediate (2-3 years)
	27 minutes/day \| 3 days/week
	Build Muscle, Gain Strength, Powerbuilding
	Pull up bar, 2 x Dumbbell, Incline Bench, Barbell, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Mini Loop Bands, Flat Bench, Squat Rack, Lying Leg Curl Machine, Box, Steps, Bodyweight, 45 Degree Leg Press Machine, Exercise Ball Show More

Average Exertion

Average Cardio Intensity

Workout Description

This 3 day workout split is for intermediate lifters who would be looking to get stronger and build muscle mass.

In each workout, there are three groups of superset(two exercises), The first exercise in each pairing will be done for 6-8 repetitions, followed by 10 seconds’ rest, and the the next exercises for 6-8 repetitions, followed by a rest time of 90 seconds.

The rest time will decrease as the exercises get easier

Use a load that allows you only 6-8t reps provides the heavy portion of your training.

DIRECTIONS: Frequency: Alternate the workouts for three total sessions per week. Rest a day between each.

Description

Week 1 Overview

Day 1:

Upper

Day 2:

Rest

Day 3:

Lower

Day 4:

Rest

Day 5:

Upper & Abs

Day 6:

Rest

Day 7:

Rest

Day 1 - Upper

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Pull-up	4 rounds	6-8 reps	0s
1B.Incline Dumbbell Press	4 rounds	6-8 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Bent Over Barbell Row	4 rounds	6-8 reps	0s
2B.Dips	4 rounds	6-8 reps	90s
Circuit #3 - 3 rounds Rest 45s between rounds
3A.Face Pull	3 rounds	10-12 reps	0s
3B.Seated Resistance Band Hip Abductor External Rotation	3 rounds	10-12 reps	45s

Day 3 - Lower

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Back Squat	4 rounds	1 reps	0s
1B.Lying Leg Curls	4 rounds	1 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Barbell Good-morning	4 rounds	6-8 reps	0s
2B.Elevated Front-Foot Barbell Split Squat	4 rounds	6-8 reps	90s
Circuit #3 - 3 rounds Rest 45s between rounds
3A.Standing Calf Raises	3 rounds	12-15 reps	0s
3B.Sled 45 Degree Calf Press	3 rounds	12-15 reps	45s

Day 5 - Upper & Abs

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Seated Dumbbell Shoulder Press using Neutral Grip	4 rounds	6-8 reps	0s
1B.Barbell Biceps Curl	4 rounds	6-8 reps	90s
Circuit #2 - 1 set Rest 90s between rounds
2A.Seated Alternate Hammer Curl	1 set	6-8 reps	0s
2B.Dumbbell Incline Triceps Extension	1 set	6-8 reps	90s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Hanging Straight Leg Raise	3 rounds	12-15 reps	0s
3B.Crunch (on stability ball, arms crossed)	3 rounds	12-15 reps	60s

Date Created: 12/31/2018, UTC

Last Updated: 10/29/2021, UTC

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