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Hypertrophy split

Hypertrophy split

by | Jul 16, 2026 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

4

Sessions Per Week

Day 1

Day 2

Day 3

Day 4

Day 1

Exercise
Sets
Reps
Rest Time
Machine Seated Hip Adduction
2 Sets
10-15 Reps
90 Seconds Between Sets
Hack Squat
3 Sets
6-8 Reps
90 Seconds Between Sets
Seated Leg Curl
2 Sets
10-12 Reps
90 Seconds Between Sets
Machine Seated Leg Extension
2 Sets
10-15 Reps
90 Seconds Between Sets
Machine Standing Calf Raise
2 Sets
10-15 Reps
90 Seconds Between Sets
Cable Crunch
3 Sets
10-20 Reps
90 Seconds Between Sets

Day 2

Exercise
Sets
Reps
Rest Time
Machine Seated Hip Adduction
2 Sets
10-15 Reps
90 Seconds Between Sets
Barbell RDL- Romanian Deadlift
3 Sets
8-10 Reps
90 Seconds Between Sets
Angled Machine Single Leg Press
3 Sets
10-12 Reps
90 Seconds Between Sets
Machine Lying Leg Curl
2 Sets
10-15 Reps
90 Seconds Between Sets
Machine Standing Calf Raise
2 Sets
10-15 Reps
90 Seconds Between Sets
Plate Weighted Crunch
3 Sets
8-10 Reps
90 Seconds Between Sets

Day 3

Exercise
Sets
Reps
Rest Time
Seated Dumbbell Shoulder Press
3 Sets
6-8 Reps
90 Seconds Between Sets
Seated Cable Row - Wide Mag Grip
3 Sets
8-10 Reps
90 Seconds Between Sets
Cable Standing Horizontal Chest Fly
3 Sets
10-12 Reps
90 Seconds Between Sets
Cable Single Arm Lateral Raise
3 Sets
10-12 Reps
90 Seconds Between Sets
Cable Bicep Curl
3 Sets
10-15 Reps
90 Seconds Between Sets
Cable V Bar Tricep Pushdown
3 Sets
10-12 Reps
90 Seconds Between Sets

Day 4

Exercise
Sets
Reps
Rest Time
Mag Grip Pulldown
2 Sets
8-10 Reps
90 Seconds Between Sets
Smith Machine Incline Bench Press
2 Sets
6-8 Reps
90 Seconds Between Sets
Seated Cables Single Arm Mid Lat Row
2 Sets
8-10 Reps
90 Seconds Between Sets
Cable Rear Delt Fly
2 Sets
10-12 Reps
90 Seconds Between Sets
Preacher Curl Barbell
2 Sets
10-15 Reps
90 Seconds Between Sets
Cable Rope Overhead Tricep Extension
2 Sets
12-15 Reps
90 Seconds Between Sets

Endurance 101

Endurance 101

by | Jul 15, 2026 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

5

Sessions Per Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 1

Exercise
Sets
Reps
Rest Time
Supersets - Band Assisted Mid Grip Pull Up

3 Sets

8-12 Reps

60 Seconds

Supersets - Barbell Front Raise
3 sets
12 Reps
60 Seconds
Flat Bench Hex Chest Press

12 Reps
60 Seconds
Hammer Strength Machine Low Row
6-10 Reps

60 Seconds

Superset: How to: Cable Fly for Lower Chest (High to Low)
15 Reps
Superset: Elbow Plank
45 Sec

Day 2

Exercise
Sets
Reps
Rest Time
Supersets: Barbell Front Squat
6 Reps

60 Seconds

Supersets: Dumbbell Romanian Deadlift
12 Reps

60 Seconds

Supersets: MAG grip pulldown
8 Reps

60 Seconds

Supersets: Dumbbell Hammer Preacher Curl
12 Reps
Supersets: Cable Incline Bench Seated Tricep Extension
12 Reps
Supersets: Cable Resisted Crunch
15 Reps

Day 3

Exercise
Sets
Reps
Rest Time
Exercise Index - High Incline Smith PressBarbell Bench Press
3 Sets
8 Reps
60 Seconds
Supersets: Dumbbell Flat Bench Chest Fly

3 Sets x 30 Sec each

8-12 Reps

60 Seconds

Supersets: Dumbbell Lateral Raise
15 Reps

60 Seconds

Supersets: Cable Pullover
12 Reps
45 Seconds between Sets
Supersets: Incline bench tricep extension cable
12 Reps
GHD Ab Hold

Day 4

Exercise
Sets
Reps
Rest Time
Hack Squat
3 Sets
6 Reps
60 Seconds
Supersets: Seated Tricep Pushdown Machine
12 Sets

8 Reps

60 Seconds

Supersets: Dumbbell Alternating Bicep Curl
8-18 Sets
12 Reps
60 Seconds
Barbell Incline Bench Close Grip
8 Sets
Machine Lying Leg Curl
12 Sets

Day 5

Exercise
Sets
Reps
Rest Time
Supersets: Barbell Overhead Press

3 Sets

6 Reps

60 Seconds

Supersets: Dumbbell Front Raise
3 Sets
12 Reps
60 Seconds
Chest Supported T Bar Row
8 Reps
60 Seconds
Kneeling Single Arm Cable Row
10 Reps / Side

60 Seconds

Supersets: Machine Seated Single Arm Chest Fly
8 Reps / Side
Supersets: Machine Seated Reverse Fly
12 Reps

Muscle Build

Muscle Build

by | Jul 13, 2026 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

4

Sessions Per Week

Day 1

Day 2

Day 3

Day 4

Day 1

Exercise
Sets
Reps
Rest Time
Upper Back Pulldown
5 Sets
8-12 Reps
90 Seconds
Barbell Incline Bench Press
5 Sets
8-12 Reps
90 Seconds
Seated Cables Single Arm Mid Lat Row
5 Sets
8-12 Reps
90 Seconds
Seated Dumbbell Shoulder Press
4 sets
8-12 Reps
90 Seconds
Superset: Dumbbell Incline Bicep Curl

3 Sets

8-12 Reps

90 Seconds

Superset: Vulken overhead extensions
8-12 Reps
90 Seconds
Upstairs Cables - Cable Crunches
Hanging Knee Raises

Day 2

Exercise
Sets
Reps
Rest Time
Barbell Back Squat
5 Sets
10-12 Reps
90 Seconds
Barbell RDL
5 Sets
10-12 Reps
90 Seconds
Leg Extension
4 Sets
10-12 Reps
90 Seconds
Machine Lying Leg Curl
3 Sets
10-12 Reps
90 Seconds
Machine Seated Hip Adduction
3 Sets
10-12 Reps
90 Seconds
Calf Raises on the Leg Press
3 Sets

Day 3

Exercise
Sets
Reps
Rest Time
Narrow Grip Chest Supported Row
4 Sets
8-12 Reps
90 Seconds
Barbell Bench Press
3 Sets
8-12 Reps
90 Seconds
Mag grip pulldown
3 Sets
8-12 Reps
90 Seconds
Dumbbell Lateral Raise
3 Sets
8-12 Reps
90 Seconds
Superset: Cable Single Arm Tricep Pushdown

3 Sets

8-12 Reps

90 Seconds

Superset: Dumbbell Bicep Curl
8-12 Reps
90 Seconds
Hanging Knee Raises
8-12 Reps

Day 4

Exercise
Sets
Reps
Rest Time
Barbell Back Squat
5 Sets
10-12 Reps
90 Seconds
Barbell RDL
5 Sets
10-12 Reps
90 Seconds
Leg Extension
4 Sets
10-12 Reps
90 Seconds
Machine Lying Leg Curl
3 Sets
10-12 Reps
90 Seconds
Machine Seated Hip Adduction
3 Sets
10-12 Reps
90 Seconds
Calf Raises on the Leg Press
3 Sets

Build Session

Build Session

by | Sep 19, 2021 | Workouts & Programs

30 Mins

Time to Complete

Beginner

Difficulty Level

1

Sessions Per Week

Build Session

Exercise
Sets
Reps
Rest Time
Bench Squat - Kettlebell
3 Sets
10 Reps
30 Seconds
Single Leg Hip Thrusts
3 Sets
10 Reps
30 Seconds
Single Leg Kettlebell Deadlift
3 Sets
8 Reps
30 Seconds
Banned Triplanar Toe Taps
3 Sets
10 Reps
30 Seconds
Paloff Press
3 Sets
10 Reps
30 Seconds
Side Plank
2 Sets
1 min Isometric
30Seconds
Hollow Hold
3 Sets
20 Seconds on
10 Seconds off
Wall Sit
1 Sets
1 min Isometric

Intermediate Upper Lower Split

Intermediate Upper Lower Split

by | Sep 19, 2021 | Workouts & Programs

60 Mins

Time to Complete

Intermediate

Difficulty Level

4

Sessions Per Week

Day 1 | Upper Body A

Day 2 | Legs A

Day 3 | Upper Body B

Day 4| Legs B

Day 1 | Upper Body A

Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
180 Seconds
180 Seconds
Bent Over Barbell Row
5 Sets
180 Seconds
180 Seconds
Bench Dips
4 Sets
60 Seconds
60 Seconds
Pec Deck
4 Sets
60 Seconds
60 Seconds
Wide Grip Lat Pull Down
2 Sets
120 Seconds
120 Seconds
Overhead Tricep Extension
3 Sets
60 Seconds
60 Seconds
Alternating Dumbbell Curl
3 Sets
60 Seconds
60 Seconds
Cable Rear Delt Flys
3 Sets
60 Seconds
60 Seconds
Dumbbell Laterals
3 Sets
60 Seconds
60 Seconds

Day 2 | Legs A

Exercise
Sets
Reps
Rest Time
Squat
5 Sets
180 Seconds
120 seconds
Leg Press
3 Sets
120 Seconds
120 seconds
Leg Extension
4 Sets
60 Seconds
120 seconds
Lying Leg Curl
4 Sets
60 Seconds
120 seconds
Standing Calf Raise
4 Sets
60 Seconds
90 seconds
Medicine Ball Crunches
3 Sets
45 Seconds
90 seconds

Day 3 | Upper Body B

Exercise
Sets
Reps
Rest Time
Incline Bench Press
4 Sets
8-12 Reps
120 Seconds
Plate loaded T-Bar Row
4 Sets
8-12 Reps
120 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
90 Seconds
Shoulder Press Machine
4 Sets
8-12 Reps
90 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
90 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds
Rear Delt Pec Deck
3 Sets
8 Reps
60 Seconds
Cable Laterals
3 Sets
8 Reps
60 Seconds

Day 4 | Legs B

Exercise
Sets
Reps
Rest Time
Deadlifts
5 Sets
5 Reps
180 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds

Beginner Push Pull Legs

Beginner Push Pull Legs

by | Sep 19, 2021 | Workouts & Programs

45 Mins

Time to Complete

Beginner

Difficulty Level

3

Sessions Per Week

Day 1 | Push

Day 2 | Pull

Day 3 | Legs

Day 1 | Push

Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
5 Reps
180 Seconds
Incline Dumbbell Press
4 Sets
8 Reps
120 Seconds
Pec Deck
4 Sets
12 Reps
60 Seconds
Overhead Tricep Extension
3 Sets
8-12 Reps
60 Seconds
Tricep Pushdown
3 Sets
10-15 Reps
60 Seconds

Day 2 | Pull

Exercise
Sets
Reps
Rest Time
Bent Over Barbell Row
5 Sets
5 Reps
180 Seconds
Wide Grip Lat Pull Down
2 Sets
8-12 Reps
120 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
120 Seconds
Plate loaded T-Bar Row
2 Sets
8 Reps
60 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
60 Seconds
Cable Rear Delt Flys
3 Sets
8 Reps
60 Seconds
Alternating Dumbbell Curl
3 Sets
10 Reps
60 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds

Day 3 | Legs

Exercise
Sets
Reps
Rest Time
Squat
5 Sets
5 Reps
180 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds