Power and Hypertrophy Program (3 Day)
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
Heavy press and pull focus with arm and core accessories.
Intermediate
47 mins
153 Kcal
Day 2 — Lower Power
Squat and hinge emphasis with unilateral, hamstrings, calves, and anti-rotation core.
Intermediate
47 mins
159 Kcal
Day 3 — Hypertrophy Blend
Push, pull, and leg accessories with shoulder health, arms, calves, and rotational core.
Intermediate
55 mins
211 Kcal
