Strength and Hypertrophy Split
Workout Program
Things you need to know:
You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.
You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.
Split Workout Program divides your training sessions based on specific muscle
groups or movement patterns, focusing on different areas of the body on different days.
Unlike full-body workouts, split routines allow you to target certain muscles with more
volume and intensity, leading to better muscle growth and recovery.
Strength and Hypertrophy Split is a workout program designed to combine the
benefits of both strength training (low reps, high weight) and hypertrophy training
(higher reps, moderate weight) within the same week.
Strength Training: Focuses on increasing maximal strength using heavy weights with
lower rep ranges (typically 3-6 reps) and longer rest periods between sets.
Hypertrophy Training: Focuses on increasing muscle size by using moderate weights with
higher rep ranges (typically 8-12 reps) and shorter rest periods between sets.
By splitting the week into strength-focused and hypertrophy-focused days, this type of
program ensures that you’re not only building raw strength but also optimizing for
muscle growth (size). It’s a common approach for intermediate to advanced lifters who
want to balance both goals.
Benefits of Strength and Hypertrophy Split
Maximizes muscle growth: Hypertrophy work focuses on time under tension and muscle
exhaustion, key factors in muscle growth.
Increases strength: Strength sessions develop the nervous system and improve your
ability to lift heavier weights.
Balanced progress: You avoid focusing solely on either strength or size, leading to well-
rounded physical development.
Allows adequate recovery: Strength and hypertrophy work target muscle fibers in
different ways, allowing muscles to recover between sessions.
Program Notes
Rest days: Take Day 7 as a rest day or use it for active recovery such as light cardio,
mobility work, or yoga.
Rest between sets: For strength exercises, rest 2-3 minutes between sets. For
hypertrophy exercises, rest 60-90 seconds between sets.
Progressive overload: Gradually increase the weights, reps, or sets each week to ensure
continuous progression in both strength and size.
Warm-up: Start each workout with 5-10 minutes of light cardio and dynamic stretching to
prevent injury and prepare your muscles for lifting.
This Strength and Hypertrophy Split workout plan provides a well-rounded approach to both
increasing raw strength and building muscle size, making it ideal for intermediate to advanced
lifters looking for balanced development.
Workout Program 1: Strength – Lower Body
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Barbell Back Squats
Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate
Number of Reps and Sets : ( 5 Reps, 5 Sets )
Conventional Deadlift
Equipment: Olympic Bar w/ Plate
Number of Reps and Sets : ( 5 Reps, 4 Sets )
Barbell Front Squats
Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate
Number of Reps and Sets : ( 5 Reps, 3 Sets )
Romanian Deadlift
Equipment: Dumbbell or Kettlebell or Olympic Bar or Ez bar
Number of Reps and Sets : ( 6 Reps, 3 Sets )
Calf Raise
Equipment: Dumbbell or Kettlebell
Number of Reps and Sets : ( 8 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 2: Strength – Upper Body
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Flat Barbell Chest Press
Equipment: Olympic bar and Flat Bench
Number of Reps and Sets : ( 5 Reps, 5 Sets )
Shoulder Overhead Press
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 5 Reps, 4 Sets )
Pull-Ups
Equipment: Pull-ups bar
Number of Reps and Sets : ( 5 Reps, 4 Sets )
Bent Over Row
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 6 Reps 3 Sets )
Chest Dips
Equipment: parallel bars (tall parallettes) or on a dip machine.
Number of Reps and Sets : ( 5 Reps 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 3: Hypertrophy – Lower Body
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Goblet Squat
Equipment: Dumbbell or Kettlebell
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Leg Press
Equipment: Leg Press Machine
Number of Reps and Sets : ( 12 Reps, 4 Sets )
Walking Lunges
Equipment: No Weights or Dumbbell or Kettlebell
Number of Reps and Sets : ( 12 Reps each side, 3 Sets )
Leg Curl
Equipment: Leg Curl Machine
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Seated Calf Raise
Equipment: Dumbbell and bench
Number of Reps and Sets : ( 15 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 4: Hypertrophy – Upper Body (Push Focus)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Dumbbell Incline Chest Press
Equipment: Dumbbell and Incline Bench
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Dumbbell Shoulder Press
Equipment: Dumbbell
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Dumbbell Close Grip Chest Press
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Dumbbell Shoulder Arnold Press
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Tricep Pushdown
Equipment: Compact Cable Crossover Machine
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 5: Strength – Full Body
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Conventional Deadlift
Equipment: Olympic Bar w/ Plate
Number of Reps and Sets : ( 5 Reps, 5 Sets )
Flat Barbell Chest Press
Equipment: Olympic bar and Flat Bench
Number of Reps and Sets : ( 5 Reps, 5 Sets )
Barbell Back Squats
Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate
Number of Reps and Sets : ( 5 Reps, 4 Sets )
Pull-Ups
Equipment: Pull-ups bar
Number of Reps and Sets : ( 6 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 6: Hypertrophy – Upper Body (Pull Focus)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Bent Over Row
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 10 Reps 4 Sets )
Reverse Grip Lat Pulldown
Equipment: Lat Pull Down Machine
Number of Reps and Sets : ( 12 Reps, 4 Sets )
Dumbbell Wide Grip Bent Over Row
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Dumbbell Hammer Curl
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
