Workout

Workout routines can be designed for different goals, including hypertrophy, strength, and endurance training. Choosing the right routine can help you structure your weekly training

Not sure how to structure your training? Here’s a breakdown of different training styles and workout splits to help you plan your week. Workout routines can be designed for different goals, including hypertrophy, strength, and endurance training

Workout Routines for Hypertrophy

Hypertrophy training focuses on muscle growth through moderate weights and a higher rep range(typically 8-15 reps), with shorter rest periods (60-90 seconds) to maximize muscle fatigue and growth stimulus

How to Program Hypertrophy

• Rep range: 6-20 per set (work in 8-12)

• Sets per exercise: 3-4 working sets

• Load: Moderate (about 60-80% of your max)

• Rest between sets: 60-90 seconds for most exercises; up to 2 minutes on big compounds like barbell squats, deadlifts, barbell bench press, overhead press, etc

• Effort: Stop 1-2 reps before failure on most sets

Sample 3 – day Hypertrophy Split

Day 1 – Lower body focus

Goblet squats or leg press – 3 sets x 10-12 reps

Romanian Deadlift – 3 sets x 10-12 reps

Leg Curl – 3 sets x 12-15 reps

Calf raise – 3 sets x 15-20 reps

Plank – 3 sets x 30-45 seconds

Day 2 – Upper body Push + Core

Dumbbell bench press/ barbell – 3 sets x 8-12 reps

Incline Dumbebell press/ Barbell – 3 sets x 10-12 reps

Dumbbell shoulder press/barbell overhead – 3 sets x 10-12 reps

Lateral raise – 3 sets x 12 -15 reps

Cable Triceps Pushdown – 3 sets x 12-15 reps

Hanging knee raise – 3 sets x 12-15 reps

Day 3 – Upper Body Pull – Posterior chain

Lat Pulldown – 3 sets x 10-12 reps

Seated Cable Row – 3 sets x 10-12 reps

Face pulls – 3 sets x 16-20 reps

Dumbbell Romanian Deadlift – 3 sets x 10-12 reps

Dumbbell Curl/Cable curl – 3 sets x 12-15 reps

Bicycle Crunches – 3 sets x 15 reps per side

Strength Training

Strength training focuses on lifting heavier loads and improving your maximal strength on key lifts. It uses heavier weight and lower reps typically (1- 8), and longer rest periods(2-5 minutes) so you can maintain high quality on every set.

How to Program Strength

• Rep range: 1-8 per set(mostlywork in 3-5)

• Sets per exercise: 3-4 working sets

• Load: Heavy (about 80-90% of your max)

• Rest between sets: 2-5 minutes on big lifts

• Effort: Keep 1-3 reps in reserve; do not grind every set to failure

Sample 3- Day Strength Split

Day 1 – Squat + Push Focus

Barbell Back Squat – 4 sets x 5 reps

Barbell bench press – 4 sets x 5 reps

Bent-over barbell row – 3 sets x 6-8 reps

Plank – 3 sets x 30- 45 seconds

Day 2 – Deadlift + Overhead Focus

Deadlift – 3 sets x 3-5 reps

Overhead Press – 3 sets x 5 reps

Pull-Ups or Lat Pulldown – 3 sets x 6-8 reps

Side Plank – 3 sets x 20-30 seconds per side

Day 3 – Variation + Accessory Strength

Front Squat or Pause Squat – 3 sets x 4 -6 reps

Close-Grip Bench Press – 3 sets x 4-6 reps

Chest Supported Row – 3 sets x 6-8 reps

Farmer Carry – 3 carries x 20-30 meters

Endurance Training

Endurance training focuses on improving your ability to sustain effort over time. It uses lighter weights and higher reps (15+), and shorter rest periods (30-60 seconds) to build muscular and cardiovascular endurance.

How to Program Endurance

• Rep range: 15-25+ per set

• Sets per exercise: 2- 4 working sets

• Load: Light to moderate (about 50-70% of your max)

• Rest between sets: 30-60 seconds

• Effort: Moderate; focus on completing all reps with good form

Sample 3-Day Endurance Split

Day 1 -Full Body Circuit

Bodyweight Squat – 3 sets x 20-25 reps

Push-ups – 3 sets x 15-20 reps

Reverse Lunges – 3 sets x 15 per leg

Dumbbell Row – 3 sets x 20 per side

Mountain Climbers – 3 sets x 30-40 seconds

Day 2 – Lower Body + Core

Set-ups – 3 sets x 15-20 reps

Glute Bridge – 3 sets x 20-25 reps

Calf Raise – 3 sets x 25-30 reps

Bicycle Crunches – 3 sets x 20 reps per side

Plank – 3 sets x 45-60 seconds

Day 3 – Upper Body + Conditioning

Incline Push-Ups – 3 sets x 15-20 reps

Dumbbell Shoulder Press – 3 sets x 15-20 reps

Band Pull-Aparts – 3 sets x 20-25 reps

Dumbbell Curl – 3 sets x 20 reps

Jumping Jacks or Fast March – 3 sets x 45-60 seconds

Choosing the Right Split

If you’re training 3 days a week, Full Body or Upper/Lower works well. If you’re training 4-6 days a week, Push/Pull/Legs or a Bro Split gives you more focused volume per muscle group.

Beginner

If you’re just starting out, focus on full-body workouts 3 times a week (like Monday, Wednesday, Friday). This lets you practice form, build a base level of strength, and gives your body enough recovery time between sessions. Stick to moderate weights and higher reps (10-15 ) until your form feels solid

Intermediate

Once you’ve been training consistently for 6-12 months, an Upper/Lower split (4 days a week) or Push/Pull/Legs(5-6 days a week) works well. You can start mixing strength training (lower reps, heavier weight) with hypertrophy work (higher reps) across the week.

Advanced

Experienced lifters often benefit from a bro split or more specialized Push/Pull/Legs routine, training 5-6 days a week with higher volume and intensity. At this stage, tracking progress and periodizing your training (planning strength vs hypertrophy phases) becomes important

Recovery

Recovery is where your muscles actually grow – not in the gym. Aim for 7-9 hours of sleep, take at least 1-2 rest days per week, and avoid training the same muscle group on back-to-back days. If you’re dropping, you’re likely not recovering enough – dial back the volume before adding more

You can also explore our muscle groups guide to understand which exercises target each major muscle.

For individual movement instructions, check our exercise guides.

For additional exercise references, you can also explore the ACE Exercise Library