Power & Hypertrophy
Intermediate 3-day strength split emphasizing heavy compounds for power with hypertrophy accessories and core. Each session hits squat/hinge/push/pull/core with 60–120s rests and 45–60 minute duration.
Routines
Day 1 — Upper Power
Intermediate
Heavy press and pull focus with arm and core accessories.
Lever Parallel Chest Press
3 sets6 reps120s restCable Close Grip Front Lat Pulldown
3 sets6 reps90s restLever Lying T bar Row
3 sets8 reps90s restDumbbell Incline Front Raise
3 sets12 reps60s restLever Triceps Extension
3 sets10 reps60s restDumbbell Alternate Biceps Curl
3 sets10 reps60s restBand standing crunch
3 sets12 reps60s rest
Day 2 — Lower Power
Intermediate
Squat and hinge emphasis with unilateral, hamstrings, calves, and anti-rotation core.
Smith Squat
3 sets6 reps120s restCable pull through
3 sets8 reps90s restDumbbell forward leaning lunge
3 sets8 reps75s restSuspender Leg Curl
3 sets10 reps75s restLever seated one leg calf raise
3 sets12 reps60s restBand vertical Pallof Press
3 sets12 reps60s restSuspender Hip Bridge
3 sets12 reps60s rest
Day 3 — Hypertrophy Blend
Intermediate
Push, pull, and leg accessories with shoulder health, arms, calves, and rotational core.
Cable Standing Chest Press
3 sets10 reps75s restCable one arm lat pulldown
3 sets10 reps75s restSuspender Row
3 sets12 reps60s restBand Y raise
3 sets12 reps60s restCable kickback
3 sets12 reps60s restCable one arm inner biceps curl
3 sets12 reps60s restBand seated twist
3 sets12 reps60s restSmith Calf Raise
3 sets12 reps60s restBand step up
3 sets10 reps60s rest
