Strong & Sculpted

Goal: Build dense, defined muscle with slow, controlled reps that push your physique to its next level. Split: 5-Day Body-Part Focused Hypertrophy Plan (with recovery built in) 📅 Weekly Training Schedule 🔸 Monday – Chest & Triceps • Barbell Bench Press – 4x8 (3-sec negative) • Incline DB Press – 3x10 • Cable Flyes – 3x15 • Skull Crushers – 4x12 • Rope Pushdowns – 3x15 🔸 Tuesday – Back & Biceps • Barbell Rows – 4x8 • Lat Pulldowns – 4x10 • Seated Cable Row – 3x12 • Alternating DB Curls – 3x10 each arm • EZ Bar Curl (slow negative) – 3x15 🔸 Wednesday – Legs & Core • Back Squats – 4x8 • Leg Press – 4x12 • Romanian Deadlifts – 3x10 • Hanging Leg Raises – 3x15 • Cable Crunches – 3x20 🔸 Thursday – Shoulders & Traps • Seated DB Shoulder Press – 4x10 • Lateral Raises – 4x15 • Rear Delt Flyes – 3x12 • Barbell Shrugs – 4x12 • Dumbbell Upright Row – 3x12 🔸 Friday – Arms & Pump Day (Full-Body Finisher) • Superset: Preacher Curl + Rope Pushdown – 4x12 • Superset: Hammer Curls + Overhead DB Extension – 3x10 • Full-Body Giant Set (2 rounds):  • Push-Ups x15  • Air Squats x20  • DB Rows x12  • Plank Hold – 30 sec 🧘‍♂️ Saturday & Sunday – Recovery & Mobility Work • Foam rolling, deep stretching, or yoga • Optional light cardio (bike or incline walk) for 20–30 minutes Why This Hits Different ✅ Muscle Tension Mastery – Every rep is intentional. ✅ Pump + Power Cycles – Volume changes weekly to avoid plateaus. ✅ Strategic Rest – Built-in recovery to optimize growth and avoid burnout.