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Weekly Power and Hypertrophy Workout Plan

This document contains a 4 day workout split with exercises, weights, sets and reps for each day. Day 1 focuses on upper body power exercises like bench press and rows. Day 2 targets lower body power with squats, deadlifts and leg exercises. Day 3 is an upper body hypertrophy day with incline presses and flys. Day 4 is lower body hypertrophy incorporating exercises like front squats and lunges. Notes section is blank.

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Suleiman Abdallah
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212 views1 page

Weekly Power and Hypertrophy Workout Plan

This document contains a 4 day workout split with exercises, weights, sets and reps for each day. Day 1 focuses on upper body power exercises like bench press and rows. Day 2 targets lower body power with squats, deadlifts and leg exercises. Day 3 is an upper body hypertrophy day with incline presses and flys. Day 4 is lower body hypertrophy incorporating exercises like front squats and lunges. Notes section is blank.

Uploaded by

Suleiman Abdallah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week#:____ Dates:___________________

PowerUpper Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
BarbellBenchPress 34 35
InclineDumbbellBenchPress 34 610
BentOverRow 34 35
LatPullDown 34 610
OverheadPress 23 58
BarbellCurl 23 610
Skullcrusher 23 610
PowerLower Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
Squat 34 35
Deadlift 34 35
LegPress 34 1015
LegCurl 34 610
CalfExercise 23 610
HypertrophyUpper Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
InclineBarbellBenchPress 34 812
FlatBenchDumbbellFly 34 812
SeatCableRow 34 812
OneArmDumbbellRow 34 812
DumbbellLateralRaise 34 812
SeatedInclineDumbbellCurl 34 812
CableTricepExtension 34 812
HypertrophyLower Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
FrontSquat 34 812
BarbellLunge 34 812
LegExtension 34 1015
LegCurl 34 1015
SeatedCalfRaise 34 812
CalfPress 34 812
Notes:

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