Inside My Training: This Week’s Strength & Hypertrophy Split

It was great to share snippets of these sessions on Instagram over the last two days! Consistency is the foundation of any transformation, but the structure of that consistency is what determines your results. This week, my personal focus has been on a "Strength & Hypertrophy" split—essentially, we are lifting heavy enough to build foundational strength while maintaining enough volume to encourage muscle growth. Whether you are training in a full commercial gym or a well-equipped garage setup, these sessions are designed to hit every major muscle group twice per week for maximum efficiency.

Here is the full breakdown of the workouts I posted, including some alternatives if you need to swap movements based on your equipment or mobility.

Workout 1: Lower Body Strength & Hypertrophy

Focus: Quads, Glutes, Hamstrings, and Calves Time: 45–60 Minutes

• 1. Barbell Back Squats: 4 Sets of 5–6 Reps (Strength focus)

  • Alternative: Dumbbell Goblet Squats or Barbell Zercher Squats.

• 2. Leg Press or Hack Squat: 3 Sets of 10–12 Reps (Hypertrophy focus)

  • Alternative: Alternating Lunges or Dumbbell Step-ups.

• 3. Romanian Deadlifts (RDLs): 3 Sets of 8–10 Reps (Posterior chain)

  • Alternative: Kettlebell Swings or Good Mornings.

• 4. Kettlebell Goblet Split Squats: 3 Sets of 10 Reps/Leg (Unilateral stability)

  • Alternative: Bulgarian Split Squats (Rear foot elevated on a bench).

• 5. Cable Hamstring Curls or Pull-Throughs: 3 Sets of 12–15 Reps (Isolation)

  • Alternative: Stability Ball Leg Curls or Banded Good Mornings.

• 6. Standing Dumbbell Calf Raises: 3 Sets of 15 Reps

  • Alternative: Weighted Stair Raises or Seated Calf Raises.

Workout 2: Upper Body Strength & Hypertrophy

Focus: Chest, Back, Shoulders, and Arms Time: 45–60 Minutes

• 1. Barbell Bench Press or Overhead Press: 4 Sets of 5–6 Reps (Push strength)

  • Alternative: Dumbbell Chest Press or Push-ups (weighted if needed).

• 2. Barbell Pendlay Rows or Pull-Ups: 4 Sets of 6–8 Reps (Pull strength)

  • Alternative: Single-Arm Dumbbell Rows or Lat Pulldowns.

• 3. Superset: DB Shoulder Press + Lat Pulldowns: 3 Sets of 10–12 Reps

  • Alternative: KB Press + Seated Cable Rows.

• 4. Superset: Cable Chest Flys + Rear Delt Flys: 3 Sets of 12–15 Reps

  • Alternative: Dumbbell Floor Flys + Resistance Band Pull-aparts.

• 5. Superset: Tricep Pushdowns + Bicep Curls: 3 Sets of 12–15 Reps

  • Alternative: Overhead DB Tricep Extensions + Hammer Curls.

• 6. BOSU Plank with Shoulder Taps: 3 Sets of 45 Seconds (Core/Stability)

  • Alternative: Standard Plank or Dead Bugs.

Training with intention means showing up even when the "newness" of a program wears off. These two workouts are staples in my current routine because they bridge the gap between functional movement and aesthetic goals. If you give these a try, make sure to tag me in your stories—I love seeing you guys put in the work! Remember to prioritize your form over the weight on the bar, and let’s keep moving toward those goals together.

Disclaimer: Always consult with a physician or other healthcare professional before starting any new exercise program. The instructions and advice presented here are in no way intended as a substitute for medical counseling. Stop exercising immediately if you experience pain, dizziness, or shortness of breath. You perform these exercises at your own risk.