Free personalized workout plan

Strength-Hypertrophy

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
2 x Dumbbell, Barbell, Bodyweight, Box, Crossover Cable Machine, Dips (Parallel) Bar, Exercise Ball, Flat Bench, Incline Bench, Lying Leg Curl Machine, Machine, Mini Loop Bands, Pull up bar, Squat Rack, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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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Workout Overview

Week 1

Day 1: Day 1

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest



Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2B. Dips
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises
Seated Resistance Band Hip Abductor External Rotation demonstrationPlay Seated Resistance Band Hip Abductor External Rotation demonstration
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 1 reps, (rest 90s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 1 reps, (rest 90s)
Show Alternative Exercises
Circuit
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises

Circuit
Seated Dumbbell Shoulder Press using Neutral Grip
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Seated Alternate Hammer Curl demonstrationPlay Seated Alternate Hammer Curl demonstration
1 set, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
1 set, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/31/2018, EST


Last Updated: 7/12/2021, EDT

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