Free personalized workout plan

Hypertrophy Resistance Training

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

44 minutes

Genders

Goals

Build Muscle (Female | Male)

Description

It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6

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Source

Equipment

Ab Wheel, Barbell, Bench, Dumbbell, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

44 minutes

Genders

Days per week

3 days

Goals

Build Muscle (Female | Male)

Description

It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6

Show More

Equipment

Ab Wheel, Barbell, Bench, Dumbbell, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

Workout Overview

Day 1: Lower

Day 2: Upper

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Dumbbell Step-Up ▶	4 sets	10 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	6 reps	120s
2. Dumbbell Bench Press ▶	4 sets	6 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	10 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	6 reps	120s
2. Weighted Pullup ▶	4 sets	6 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	10 reps	120s

Week 2

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Dumbbell Step-Up ▶	4 sets	10 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	6 reps	120s
2. Dumbbell Bench Press ▶	4 sets	6 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	10 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	6 reps	120s
2. Weighted Pullup ▶	4 sets	6 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	10 reps	120s

Week 3

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	120s
3. Dumbbell Step-Up ▶	4 sets	10 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	6 reps	120s
2. Dumbbell Bench Press ▶	4 sets	6 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	10 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	6 reps	120s
2. Weighted Pullup ▶	4 sets	6 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	10 reps	120s

Week 4

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	8 reps	120s
3. Dumbbell Step-Up ▶	4 sets	12 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	8 reps	120s
2. Dumbbell Bench Press ▶	4 sets	8 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	12 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	8 reps	120s
2. Weighted Pullup ▶	4 sets	8 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	12 reps	120s

Week 5

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	8 reps	120s
3. Dumbbell Step-Up ▶	4 sets	12 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	8 reps	120s
2. Dumbbell Bench Press ▶	4 sets	8 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	12 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	8 reps	120s
2. Weighted Pullup ▶	4 sets	8 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	12 reps	120s

Week 6

Lower

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	8 reps	120s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	8 reps	120s
3. Dumbbell Step-Up ▶	4 sets	12 reps	120s

Upper

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	8 reps	120s
2. Dumbbell Bench Press ▶	4 sets	8 reps	120s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	12 reps	120s

Full

Exercise	Sets	Reps	Rest	Notes
1. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	4 sets	8 reps	120s
2. Weighted Pullup ▶	4 sets	8 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	12 reps	120s

Date Created: 12/25/18, 12:44 PM

Last Updated: 9/12/20, 9:38 PM

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