Split
Hypertrophy Focus Intermediate
A focused 3-day push/pull/legs split designed to build muscle mass with targeted training and progressive overload.
Each session targets specific muscle groups to maximize growth and strength.
Ideal for intermediate lifters looking to enhance muscle size and definition.
60 min
3 days/week
hypertrophy
intermediate
- Day 1 - Push PowerFocus on building strength and size in your chest, shoulders, and triceps.Includes powerful moves like incline bench press and Arnold press.60 min4 exerciseshypertrophymoderate
- Chest
Incline Bench Press
4 × 8, 10, 12Press a barbell on an incline bench to target the upper chest.
Upper Chest•Front Delts•Triceps - Chest
Dumbbell Fly
3 × 10, 12, 15Stretch and contract your chest muscles using dumbbells.
Chest - Shoulders
Arnold Press
4 × 8, 10, 12A shoulder press with a twist—literally!
Front Delts•Side Delts•Rear Delts - Arms
Cable Tricep Pushdown
3 × 10, 12, 15Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
Triceps
- Day 2 - Pull PowerBuild strength and size in your back and biceps with exercises like bent-over rows and lat pull-downs.A moderate intensity session to enhance pulling power.60 min3 exerciseshypertrophymoderate
- Back
Bent-Over Row
4 × 8, 10, 12A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Arms
Barbell Curl
3 × 10, 12, 15Lift a barbell by curling your arms to work the biceps.
Biceps - Arms
Hammer Curl
3 × 10, 12, 15Boost your arm strength and definition.
Biceps•Brachialis•Forearms
- Day 3 - Legs & CorePower up your lower body and core with intense strength exercises like squats and Romanian deadlifts.Boost strength, stability, and overall athleticism.60 min4 exercisesstrengthintense
- Legs
Squat
4 × 8, 10, 12A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Romanian Deadlift
4 × 8, 10, 12Lower the barbell while keeping your legs straighter than in a conventional deadlift.
Hamstrings•Glutes•Lower Back - Legs
Leg Press
3 × 10, 12, 15A safe and effective lower body exercise using a machine to build strength and muscle mass.
Quads•Glutes•Hamstrings - Core
Plank
3 × 60 secHold this static position to fire up your core and build endurance.
Abs•Obliques•Deep core