Strength
The main training outcome this template is built around.
Workout template
Strength and Hypertrophy Workout
A mixed approach that pairs lower-rep compound work with higher-rep accessories in the same week.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
65 min
Use this to match the template to your actual weekly schedule.
Intermediate
Someone who wants to keep getting stronger while still training for size and shape.
Barbell, Dumbbell, Cable, Machine
These are the main tools you will usually need to run the workout as written.
4 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Warm up the first compound thoroughly, then keep the accessory warm-up shorter and simpler.
Progression guidance
Use load progression on the first lift of each day and rep progression on the rest of the session.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Upper
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Strength work | 4 | 4-6 | 2 min 30 sec | Strength emphasis starts here. |
| Bent Over Barbell Row | Strength work | 4 | 5-6 | 2 min 30 sec | Pair heavy upper-body pulling with the press. |
| Side Lateral Raise | Hypertrophy work | 3 | 12-15 | 45 sec | Controlled delt volume. |
Lower
3 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Squat | Strength work | 4 | 4-6 | 3 min | Use this as the main lower-body strength anchor. |
| Barbell Deadlift | Strength work | 3 | 3-5 | 3 min | Heavy pulls with clean technique. |
| Leg Press | Hypertrophy work | 3 | 10-12 | 1 min 30 sec | Add muscular volume without chasing sloppy reps. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Bent Over Barbell Row
Side Lateral Raise
Barbell Squat
Barbell Deadlift
Leg Press
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Deadlift
Barbell Deadlift is a intermediate strength that mainly trains your back using barbell.
View exerciseBarbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseLeg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exerciseSide Lateral Raise
Side Lateral Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
Bench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutDeadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutSquat-Focused Workout
A lower-body workout that biases squat strength while still supporting long-term lower-body development.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutFAQ
Common questions about Strength and Hypertrophy Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is Strength and Hypertrophy Workout best for?
Someone who wants to keep getting stronger while still training for size and shape.
How often should I run Strength and Hypertrophy Workout?
This template is structured around about 4 training days per week.
Can I swap exercises in Strength and Hypertrophy Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Use load progression on the first lift of each day and rep progression on the rest of the session.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.
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