As part of my blog, I will be writing training sessions that I have found useful in the past. These sessions will be designed with different goals in mind, including strength, hypertrophy, and fat loss.
To kickstart this series, here is a full weekly split with hypertrophy in mind. All exercises are performed in supersets. Perform A1, rest as prescribed, then A2, rest again, and repeat until all sets are completed. Then proceed to the next pair (B1/B2, C1/C2) using the same approach.
The training plan below spans four days: two upper and two lower body sessions. This format is tailored for intermediate athletes with hypertrophy and strength progression in mind. Each workout can be completed in under 70 minutes while maintaining a high level of intensity and efficiency.
Monday – Day 1: Upper Body 1
| Superset | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Incline BB Chest Press (Mid Grip) | 4 | 6-8 | 3010 | 90 sec |
| A2 | Weighted Chin-Ups (Supinated, Shoulder-Width Grip) | 4 | 6-8 | 3010 | 90 sec |
| B1 | V-Bar Dips | 3 | 8-10 | 3110 | 75 sec |
| B2 | Seated Cable Row to Waist (Neutral Grip) | 3 | 8-10 | 3011 | 75 sec |
| C1 | Decline DB Chest Fly | 3 | 10-12 | 4010 | 60 sec |
| C2 | Decline DB Pullovers (Neutral Grip) | 3 | 10-12 | 4010 | 60 sec |
Tuesday – Day 2: Lower Body 1
| Superset | Exercise | Sets | Reps | Tempo | Rest |
| A1 | BB Back Squat – Heels Elevated (Narrow) | 4 | 6-8 | 3010 | 90 sec |
| A2 | Lying Leg Curl – Feet Parallel, Dorsal Flexed | 4 | 6-8 | 3010 | 90 sec |
| B1 | Reverse DB Lunges | 3 | 8-10 | 3010 | 75 sec |
| B2 | DB RDLs – Feet Parallel (Narrow) | 3 | 8-10 | 3010 | 75 sec |
| C1 | 45° Back Extension – DB on Chest | 3 | 10-12 | 3010 | 60 sec |
| C2 | Reverse Crunches | 3 | 10-12 | 3010 | 60 sec |
Thursday – Day 3: Upper Body 2
| Superset | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Decline BB Bench Press – Mid Grip | 4 | 6-8 | 3010 | 90 sec |
| A2 | Weighted Pullups – Neutral Mid Grip | 4 | 6-8 | 3010 | 90 sec |
| B1 | Incline DB Chest Press – Neutral Grip | 3 | 8-10 | 3110 | 75 sec |
| B2 | One Arm DB Row | 3 | 8-10 | 3011 | 75 sec |
| C1 | Flat DB Triceps Extension – Neutral Grip | 3 | 10-12 | 3010 | 75 sec |
| C2 | Incline DB Biceps Curl – Supinated Grip | 3 | 10-12 | 3010 | 75 sec |
Friday – Day 4: Lower Body 2
| Superset | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Trap Bar Deadlift | 4 | 6-8 | 3110 | 90 sec |
| A2 | Seated Leg Curl – Feet Parallel, Dorsal Flexed | 4 | 6-8 | 3010 | 90 sec |
| B1 | DB Split Squat – Front Foot Elevated | 3 | 8-10 | 3110 | 75 sec |
| B2 | Horizontal Back Extension – DB on Chest | 3 | 10-12 | 3011 | 75 sec |
| C1 | Standing Calf Raises | 3 | 10-12 | 2111 | 60 sec |
| C2 | Rope Crunches – Kneeling | 3 | 10-12 | 2111 | 60 sec |
Each training session and each training cycle should have a clear goal behind it. When the goal is clear, sessions are short, intense and purposeful. You don’t want to be the guy who spends 2 hours in the gym and looks like doesn’t even lift.
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