Free personalized workout plan

Strength-Hypertrophy

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

46 minutes

Genders

Female, Male

Goals

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

Show More

Equipment

Bands, Barbell, Bodyweight, Box, Cable, Dumbbell, Exercise Ball, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Female, Male

Days per week

3 days

Goals

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

Show More

Equipment

Bands, Barbell, Bodyweight, Box, Cable, Dumbbell, Exercise Ball, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

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

Day 1



ExerciseSetsRepsRestNotes
1A. Pull-up4 sets6 - 8 reps90s
1B. Incline Dumbbell Press
Incline Dumbbell Press
4 sets6 - 8 reps90s
2A. Bent Over Barbell Row4 sets6 - 8 reps90s
2B. Dips
Dips
4 sets6 - 8 reps90s
3A. Face Pull
Face Pull
3 sets10 - 12 reps45s
3B. Seated Hip Abductor External Rotation3 sets10 - 12 reps45s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
4 sets6 - 8 reps90s
1B. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6 - 8 reps90s
2A. Seated Hammer Curl1 set6 - 8 reps90s
2B. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
1 set6 - 8 reps90s
3A. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets12 - 15 reps60s
3B. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
3 sets12 - 15 reps60s

Date Created: 12/31/18, 8:40 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

More Workouts by Melvyn Yeo

Similiar split workouts

Workouts with similar equipment

3 day workouts that are 46 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

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