Split

Extensive Routine

Push your limits with this advanced 3-day split for serious muscle growth.

Each session targets major muscle groups with proven lifts and intense volume.

Perfect for experienced lifters seeking full-body hypertrophy and weekly progression.

60 min

3 days/week

hypertrophy

advanced

Start now

Chest & Back Power
This routine is perfect for anyone wanting a powerful upper body.
We’ll target your chest and back with pressing and rowing moves, plus a core finisher for extra burn.
Expect serious strength gains and a sculpted midsection.
60 min
9 exercises
strength
intense
- Chest
  Bench Press
  4 × 12, 10, 8, 8
  A powerful exercise to build chest, shoulder, and tricep strength.
  Chest
  •
  Triceps
  •
  Delts
- Back
  Incline Barbell Rows
  4 × 12, 10, 8, 8
  Perform incline barbell rows to target the upper back and traps.
  Traps
  •
  Upper Back
  •
  Rear Delts
- Back
  Wide-Grip Pull-Up
  3 × max
  Target your lats more intensely with this wide-grip pull-up.
  Lats
- Chest
  Incline Dumbbell Press
  3 × 12, 8, 8
  Boost your upper chest strength and improve your posture.
  Upper Chest
- Chest
  Cable Crossover
  2 × 12
  Perform chest flyes using cables for constant tension.
  Chest
- Back
  Seated Cable Row
  2 × 12
  An isolation exercise that targets the mid-back muscles for improved strength and posture.
  Rhomboids
  •
  Lats
- Core
  Hanging Leg Raise
  2 × 15
  A challenging move to strengthen your lower abs and build core stability.
  Abs
  •
  Front Hips
- Core
  Bench Crunches
  2 × 20
  An enhanced version of crunches using a bench to increase core engagement.
  Abs
  •
  Obliques
- Core
  Machine Crunches
  2 × 15
  A resistance-based abdominal exercise performed on a machine for effective core isolation.
  Abs
Leg Day: Power and Strength
Get ready to unleash your lower body strength with today's intense leg workout. We're focusing on building power and muscle in your quads, hamstrings, and calves with exercises like squats, lunges, and Romanian deadlifts. Feel the burn and embrace the challenge as you push through each set, knowing you're boosting your strength and athleticism. Let's power up those legs and make every rep count!
60 min
9 exercises
strength
intense
- Legs
  Squat
  4 × 12, 10, 8, 8
  A versatile lower body exercise that builds strength and stability.
  Quads
  •
  Glutes
  •
  Hamstrings
- Legs
  Lunges
  3 × 12, 10, 10
  A dynamic lower body exercise to build strength, balance, and flexibility.
  Quads
  •
  Hamstrings
  •
  Glutes
- Legs
  Leg Extension
  3 × 10
  A simple yet effective exercise for isolating the quadriceps.
  Quads
- Legs
  Romanian Deadlift
  3 × 12, 10, 10
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  Hamstrings
  •
  Glutes
  •
  Lower Back
- Legs
  Leg Curl
  2 × 12, 10
  Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
  Hamstrings
- Legs
  Calf Raise
  3 × 15
  A simple yet effective move to build strength and size in your calves.
  Calves
- Core
  Reverse Crunches
  2 × 15
  A simple yet effective core exercise targeting the lower abs.
  Abs
- Core
  Hanging Leg Raise
  2 × 15
  A challenging move to strengthen your lower abs and build core stability.
  Abs
  •
  Front Hips
- Core
  Hanging Knee Raises with Twist
  2 × 15
  A tough core move that hits your lower abs and obliques through a twist.
  Obliques
  •
  Abs
Arm Day Blast
Get ready to sculpt those arms with our Arm Day Blast! This intense hypertrophy-focused session targets your biceps, triceps, and shoulders with a mix of presses, curls, and raises. Expect to feel the burn with supersets and max reps that push your limits. Not only will you build strength and size, but you'll also enhance your overall athleticism and posture. Let's make those arms pop!
60 min
11 exercises
hypertrophy
intense
- Shoulders
  Seated Dumbbell Press
  3 × 15, 10, 8
  Press dumbbells overhead to build shoulder and tricep strength.
  Delts
  •
  Triceps
- Shoulders
  Lateral Raise
  2 × 10
  Sculpt your shoulders with this lateral raise exercise.
  Side Delts
- Shoulders
  Bent-Over Lateral Raises
  2 × 10
  Target your rear delts and upper back with this effective exercise.
  Rear Delts
- Back
  Barbell Shrugs
  3 × 12, 10, 8
  Strengthen your traps by performing barbell shrugs.
  Traps
  •
  Upper Back
- Chest
  Close-Grip Bench Press
  3 × 12, 10, 8
  Press the barbell with a narrow grip to target the triceps and chest.
  Triceps
  •
  Chest
- Arms
  Barbell Bicep Curls
  3 × 12, 10, 10
  Build strong, sculpted arms with this classic move.
  Biceps
- Arms
  Reverse Grip Barbell Bicep Curls
  3 × 12, 10, 10
  Strengthen your forearms and biceps with a reverse grip curl.
  Brachialis
  •
  Forearm Extensors
- Arms
  Tricep Pushdown
  3 × 10
  Push down the cable to isolate your triceps and build arm definition.
  Triceps
- Arms
  Standing Hammer Curls
  3 × 10
  Strengthen your biceps and forearms with this classic move.
  Biceps
  •
  Forearms
  •
  Brachioradialis
- Core
  Cable Crunches
  2 × 15
  An isolation exercise that builds core strength using a cable machine.
  Abs
- Core
  Reverse Crunches
  2 × 15
  A simple yet effective core exercise targeting the lower abs.
  Abs

Extensive Routine

Bench Press4 × 12, 10, 8, 8

Incline Barbell Rows4 × 12, 10, 8, 8

Wide-Grip Pull-Up3 × max

Incline Dumbbell Press3 × 12, 8, 8

Cable Crossover2 × 12

Seated Cable Row2 × 12

Hanging Leg Raise2 × 15

Bench Crunches2 × 20

Machine Crunches2 × 15

Squat4 × 12, 10, 8, 8

Lunges3 × 12, 10, 10

Leg Extension3 × 10

Romanian Deadlift3 × 12, 10, 10

Leg Curl2 × 12, 10

Calf Raise3 × 15

Reverse Crunches2 × 15

Hanging Leg Raise2 × 15

Hanging Knee Raises with Twist2 × 15

Seated Dumbbell Press3 × 15, 10, 8

Lateral Raise2 × 10

Bent-Over Lateral Raises2 × 10

Barbell Shrugs3 × 12, 10, 8

Close-Grip Bench Press3 × 12, 10, 8

Barbell Bicep Curls3 × 12, 10, 10

Reverse Grip Barbell Bicep Curls3 × 12, 10, 10

Tricep Pushdown3 × 10

Standing Hammer Curls3 × 10

Cable Crunches2 × 15

Reverse Crunches2 × 15

Bench Press
4 × 12, 10, 8, 8

Incline Barbell Rows
4 × 12, 10, 8, 8

Wide-Grip Pull-Up
3 × max

Incline Dumbbell Press
3 × 12, 8, 8

Cable Crossover
2 × 12

Seated Cable Row
2 × 12

Hanging Leg Raise
2 × 15

Bench Crunches
2 × 20

Machine Crunches
2 × 15

Squat
4 × 12, 10, 8, 8

Lunges
3 × 12, 10, 10

Leg Extension
3 × 10

Romanian Deadlift
3 × 12, 10, 10

Leg Curl
2 × 12, 10

Calf Raise
3 × 15

Reverse Crunches
2 × 15

Hanging Leg Raise
2 × 15

Hanging Knee Raises with Twist
2 × 15

Seated Dumbbell Press
3 × 15, 10, 8

Lateral Raise
2 × 10

Bent-Over Lateral Raises
2 × 10

Barbell Shrugs
3 × 12, 10, 8

Close-Grip Bench Press
3 × 12, 10, 8

Barbell Bicep Curls
3 × 12, 10, 10

Reverse Grip Barbell Bicep Curls
3 × 12, 10, 10

Tricep Pushdown
3 × 10

Standing Hammer Curls
3 × 10

Cable Crunches
2 × 15

Reverse Crunches
2 × 15