Gym Plus

Plans Workouts Exercises

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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

Day 1 - Push Power
Focus on building strength and size in your chest, shoulders, and triceps.
Includes powerful moves like incline bench press and Arnold press.
60 min
4 exercises
hypertrophy
moderate

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intermediate

Chest

Incline Bench Press
4 × 8, 10, 12

Press a barbell on an incline bench to target the upper chest.

Upper Chest

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Front Delts

•

Triceps

Chest

Dumbbell Fly
3 × 10, 12, 15

Stretch and contract your chest muscles using dumbbells.

Chest

Shoulders

Arnold Press
4 × 8, 10, 12

A shoulder press with a twist—literally!

Front Delts

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Side Delts

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Rear Delts

Arms

Cable Tricep Pushdown
3 × 10, 12, 15

Isolate your triceps with this classic cable pushdown using a rope or bar attachment.

Triceps

Day 2 - Pull Power

Build 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.

Power up your lower body and core with intense strength exercises like squats and Romanian deadlifts.

Boost strength, stability, and overall athleticism.

Back

Bent-Over Row
4 × 8, 10, 12

A compound exercise that targets multiple back muscles.

Lats

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Rhomboids

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Traps

Arms

Barbell Curl
3 × 10, 12, 15

Lift a barbell by curling your arms to work the biceps.

Biceps

Arms

Hammer Curl
3 × 10, 12, 15

Boost your arm strength and definition.

Biceps

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Brachialis

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Forearms

Legs

Squat
4 × 8, 10, 12

A versatile lower body exercise that builds strength and stability.

Quads

•

Glutes

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Hamstrings

Legs

Romanian Deadlift
4 × 8, 10, 12

Lower the barbell while keeping your legs straighter than in a conventional deadlift.

Hamstrings

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Glutes

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Lower Back

Legs

Leg Press
3 × 10, 12, 15

A safe and effective lower body exercise using a machine to build strength and muscle mass.

Quads

•

Glutes

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Hamstrings

Core

Plank
3 × 60 sec

Hold this static position to fire up your core and build endurance.

Abs

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Obliques

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Deep core

Gym Plus

Plans Workouts Exercises

Hypertrophy Focus Intermediate

Incline Bench Press4 × 8, 10, 12

Dumbbell Fly3 × 10, 12, 15

Arnold Press4 × 8, 10, 12

Cable Tricep Pushdown3 × 10, 12, 15

Bent-Over Row4 × 8, 10, 12

Barbell Curl3 × 10, 12, 15

Hammer Curl3 × 10, 12, 15

Squat4 × 8, 10, 12

Romanian Deadlift4 × 8, 10, 12

Leg Press3 × 10, 12, 15

Plank3 × 60 sec

Incline Bench Press
4 × 8, 10, 12

Dumbbell Fly
3 × 10, 12, 15

Arnold Press
4 × 8, 10, 12

Cable Tricep Pushdown
3 × 10, 12, 15

Bent-Over Row
4 × 8, 10, 12

Barbell Curl
3 × 10, 12, 15

Hammer Curl
3 × 10, 12, 15

Squat
4 × 8, 10, 12

Romanian Deadlift
4 × 8, 10, 12

Leg Press
3 × 10, 12, 15

Plank
3 × 60 sec