Hypertrophy - Split routine with progressions

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5' cardio
Warm up with the first exercise
Exercises
Abs + Hyperextensions
10' Cardio

Progression: 4x12, 4x10, 4x8

Chest and Triceps 9 exercises, 1 hr 33 mins

Barbell Bench Press	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 90s
Dumbbell Seated Arnold Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell Front Raise	4x15 reps	rest: 60s
Barbell Upright Row	4x15 reps	rest: 60s
Dip	4x reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 60s

Back and Biceps 9 exercises, 1 hr 36 mins

Barbell Deadlift	4x12 reps	rest: 90s
Barbell Shrug	4x15 reps	rest: 90s
Barbell Romanian Deadlift	4x12 reps	rest: 90s
Pull-Up	4x reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Back Hyperextension	5x15 reps	rest: 60s

Legs 9 exercises, 1 hr 32 mins