Free Gym Training Split – Focus: Hypertrophy


Disclaimer: I’m just some kid who likes going to the Gym so don’t listen to anything I write.

Day 1 : Chest and Back

Bench press 3 x 10-12 + 2 warm up set Incline bench press 3 x 12-15

Incline DB press 3 x 10-12

Cable crossover 2 x 12-15 + 10 ( drop set )

Pull ups 2 x 10-12

Barbell row 3 x 12-15

Dumbbell row 3 x 12-15 (Each side)

Trap Bar shrugs 3 x 12-15 (3 sec hold per rep)

Pronated Lat pulldown 3 x 10-12 + 10 ( supinated drop set )

15-20min LISS Cardio 

Day 2 : Shoulders, Biceps and Triceps

Rear delt raise 3 x 12-15 

Reverse pec dec 3 x 10-12 + 10 ( partials )

Dumbbell Lat raise 3 x 12-15 

Machine lat raise 2 x 10-12 + 10 ( drop set ) + 10 ( partials )

Rope pushdown 3 x 12-15

Bar pushdown 2 x 10-12 + 10 ( drop set )

EZ bar Skull-crusher 3 x 12-15 

Alternating DB curls 2 x 10-12

Barbell or hammer curls 3 x 12-15

Preacher curl machine 2 x 10 + 10 (drop set) (3sec eccentric) + 10 (drop set) (5sec eccentric)

20-30min LISS Cardio

Day 3 : Legs

Standing calf raises 3 x 12-15

Seated calf raises 3 x 10-12 + 10 (drop set)

Squat 4 x 10-12 + 2 warm up set 

Stiff-legged deadlift 3 x 10-12

Leg press 3 x 12-15 + 10 (drop set)

Lying leg curls 3 x 12-15 + 10 (drop set)

15-20min LISS Cardio 

Repeat Day 1, 2 and 3 for rest of week and take rest days when needed

Warm up – However you like, I do just the bar for 15-20 reps. Warm ups should not be hard at all, they’re called warm ups for a reason, to make you feel kinda warm.

Rest times – However long you need, I like to rest ~90sec for isolation and ~120sec for compound lifts. You should rest enough to be able to train in the rep range without dropping more than 10% of the weight.


This split allows for the whole body to be trained twice in a week, by aiming to train every body part 10-20 sets per week, it allows for optimal volume and intensity per week. Weight training should not last more than 90 minutes. Most set’s should be taken to or near failure. (I recommend Greg Doucette for training and dieting information)

For the split to be most optimal, progressive overload MUST be used. Try to increase weight, reps (staying in rep range) or overall intensity weekly to see the best results especially in compound lifts. The deadlift is not included as although a good lift, it can affect performance in other exercises as it is very fatiguing. 

I made this split to focus more on shoulders, biceps and triceps as they would be too fatigued to train properly after back or chest. Anyway train hard, how hard? Harder than last time! Good luck with your gains bro. Lastly, here are my credentials

Shows my credentials
My credentials (Back double biceps)
Even more credentials
My credentials 2 (Back lat spread)

Published by eazy-ree

Dont ask about the Eazy, just look at how Eazy-Duz-It

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