Free personalized workout plan

Strength-Hypertrophy

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 3 days/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding
Equipment
Bands, Barbell, Bodyweight, Box, Cable, Dumbbell, Exercise Ball, Machine, Other, Pull up bar
Statistics
Average Carido 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
4 sets, 6 - 8 reps, (rest 90s)
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Incline Dumbbell Press
4 sets, 6 - 8 reps, (rest 90s)
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Circuit
4 sets, 6 - 8 reps, (rest 90s)
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Show Alternative Exercises
Circuit
3 sets, 10 - 12 reps, (rest 45s)
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Show Alternative Exercises

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Circuit
4 sets, 6 - 8 reps, (rest 90s)
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Show Alternative Exercises
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Sled 45 Degree Calf Press
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Seated Dumbbell Shoulder Press using Neutral Grip
4 sets, 6 - 8 reps, (rest 90s)
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Barbell Biceps Curl
4 sets, 6 - 8 reps, (rest 90s)
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Show Alternative Exercises
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Circuit
Hanging Straight Leg Raise
3 sets, 12 - 15 reps, (rest 60s)
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Show Alternative Exercises

Date Created: 12/31/2018, UTC


Last Updated: 4/18/2021, UTC

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