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.
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.
Ab Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAb Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms 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 workoutBench 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 workoutDeadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutRelated tools
Related calculators for this workout.
Use these tools when you want to turn the workout into a clearer calorie target, protein target, strength checkpoint, or training-volume plan.
FAQ
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.