Free personalized workout plan

Strength And Hypertrophy by Melvyn

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

54 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This workout focuses on hypertrophy to break down and elongate the muscles so that they grow stronger and bigger. This is great for intermediate folks or anyone looking to change things up.

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

54 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This workout focuses on hypertrophy to break down and elongate the muscles so that they grow stronger and bigger. This is great for intermediate folks or anyone looking to change things up.

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1A. Seated Barbell Military Press4 sets6, 12, 12, 12 reps120s
1B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12 reps120s
2A. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6, 12, 12, 12 reps120s
2B. Standing Hammer Curl4 sets12 reps120s
3A. Tricep Dips
Tricep Dips
4 sets6 reps120s
3B. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
4 sets12 reps120s

Date Created: 1/23/19, 5:42 AM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by Melvyn Yeo

Similiar split workouts

Workouts with similar equipment

3 day workouts that are 54 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.