Intermediate
Power Hypertrophy Upper Lower: two heavy days, two volume days.
Lifters who already squat and bench with solid technique and want both strength and size in the same week.
Four sessions: an upper and a lower day in the 3-5 rep range for strength, then the same split again in the 8-15 range for size. Each muscle is trained twice a week, once heavy and once light.
On the power days, add 2.5 kg once all sets hit 5 reps. On the hypertrophy days, keep the weight and add reps until you clear the top of the range.
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
barbell bench press3 × 3-5 · Rest 3 min
barbell bent over row3 × 3-5 · Rest 3 min
barbell incline bench press3 × 6-10 · Rest 2 min
cable pulldown3 × 6-10 · Rest 2 min
barbell seated overhead press2 × 5-8 · Rest 2 min
barbell curl3 × 6-10 · Rest 90 s
barbell lying triceps extension skull crusher3 × 6-10 · Rest 90 s
dumbbell incline bench press3 × 8-12 · Rest 2 min
cable cross-over variation3 × 10-15 · Rest 90 s
cable seated row3 × 8-12 · Rest 90 s
cable lat pulldown full range of motion3 × 10-15 · Rest 90 s
dumbbell lateral raise3 × 10-15 · Rest 1 min
dumbbell biceps curl3 × 10-15 · Rest 1 min
cable pushdown3 × 10-15 · Rest 1 minSTARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features
