Strength-Hypertrophy

Google Sheet Workout Export

By Melvyn Yeo

Experience Intermediate (2-3 years)
Time 27 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Pull-up
4 rounds6-8 reps0s
1B.Incline Dumbbell Press
4 rounds6-8 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Bent Over Barbell Row
4 rounds6-8 reps0s
2B.Dips
4 rounds6-8 reps90s

Circuit #3 - 3 rounds

Rest 45s between rounds

3A.Face Pull
3 rounds10-12 reps0s
3B.Seated Resistance Band Hip Abductor External Rotation
3 rounds10-12 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Barbell Back Squat
4 rounds1 reps0s
1B.Lying Leg Curls
4 rounds1 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Barbell Good-morning
4 rounds6-8 reps0s
2B.Elevated Front-Foot Barbell Split Squat
4 rounds6-8 reps90s

Circuit #3 - 3 rounds

Rest 45s between rounds

3A.Standing Calf Raises
3 rounds12-15 reps0s
3B.Sled 45 Degree Calf Press
3 rounds12-15 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Seated Dumbbell Shoulder Press using Neutral Grip
4 rounds6-8 reps0s
1B.Barbell Biceps Curl
4 rounds6-8 reps90s

Circuit #2 - 1 set

Rest 90s between rounds

2A.Seated Alternate Hammer Curl
1 set6-8 reps0s
2B.Dumbbell Incline Triceps Extension
1 set6-8 reps90s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Hanging Straight Leg Raise
3 rounds12-15 reps0s
3B.Crunch (on stability ball, arms crossed)
3 rounds12-15 reps60s

Date Created: 12/31/2018, UTC


Last Updated: 10/29/2021, UTC





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