Heavy compound work, full muscle coverage, and the conditioning to back it up. Built for density, strength, and a physique that performs.
This is a hypertrophy-focused program built around heavy compound lifting in the 6–10 rep range, with full coverage of every major muscle group across the week. The goal is muscle density and size built naturally, supported by hard conditioning and a strict commitment to form.
Two splits are included. Toggle between them anytime depending on how many days you can train that week — both are designed to hit everything, just distributed differently.
6–10 reps, 3–4 working sets on every main lift. Build for size and strength.
3-day full body or 4-day upper/lower. Switch based on your week.
1 mile run and 20 minutes of focused core work every single session.
Chest, back, legs, shoulders, arms, and core all trained with intent.
Toggle between the two splits below. Within each, tap a day to jump straight to that workout.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Barbell Back Squat Quads · glutes · hamstrings · lower back · core | 4 × 6–8 |
| 02 | Barbell Bench Press Mid/lower pecs · anterior delts · triceps | 4 × 6–8 |
| 03 | Incline Dumbbell Press Upper pecs · anterior delts · triceps | 3 × 8–10 |
| 04 | Seated Dumbbell Shoulder Press All delt heads · triceps · upper traps | 3 × 8–10 |
| 05 | Cable Lateral Raise Medial delts · shoulder width | 3 × 10–12 |
| 06 | Skull Crushers (EZ bar) Long + lateral triceps heads | 3 × 8–10 |
| 07 | Tricep Cable Pushdown Lateral + medial triceps | 3 × 10–12 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Romanian Deadlift Hamstrings · glutes · lower back · erectors | 4 × 6–8 |
| 02 | Weighted Pull-Up or Lat Pulldown Lats · biceps · teres major · rear delts | 4 × 6–10 |
| 03 | Barbell or Dumbbell Row Mid back · rhomboids · lats · rear delts · biceps | 4 × 8–10 |
| 04 | Seated Cable Row (close grip) Mid traps · rhomboids · lower lats · biceps | 3 × 8–10 |
| 05 | Barbell Curl Bicep peak · brachialis | 3 × 8–10 |
| 06 | Incline Dumbbell Curl Long head biceps · stretch activation | 3 × 8–10 |
| 07 | Hammer Curl Brachialis · brachioradialis · forearm | 3 × 10–12 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Barbell Back Squat or Hack Squat Quads · glutes · hamstrings · adductors | 4 × 6–8 |
| 02 | Romanian Deadlift Hamstrings · glutes · lower back | 3 × 8–10 |
| 03 | Leg Press Quads · glutes | 3 × 8–12 |
| 04 | Leg Curl (machine) Hamstrings · knee flexion | 3 × 10–12 |
| 05 | Walking Lunge (weighted) Quads · glutes · balance · unilateral | 3 × 10 each |
| 06 | Standing Calf Raise Gastrocnemius · soleus | 4 × 10–12 |
| 07 | Seated Calf Raise Soleus · deep calf | 3 × 12–15 |
| 08 | Face Pulls Rear delts · rotator cuff health | 3 × 15 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Barbell Back Squat Quads · glutes · hamstrings · core · adductors | 4 × 6–8 |
| 02 | Hack Squat or Leg Press Quads · glutes | 4 × 8–10 |
| 03 | Bulgarian Split Squat Quads · glutes · hip flexors · balance | 3 × 8–10 each |
| 04 | Leg Extension Quad isolation · VMO | 3 × 12–15 |
| 05 | Standing Calf Raise Gastrocnemius · explosive calf | 4 × 10–12 |
| 06 | Seated Calf Raise Soleus · deep calf | 3 × 12–15 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Conventional Deadlift Hamstrings · glutes · lower back · traps · full posterior chain | 4 × 5–6 |
| 02 | Romanian Deadlift Hamstrings · glutes · spinal erectors | 3 × 8–10 |
| 03 | Barbell Hip Thrust Glutes · glute-ham tie-in · hip extension | 4 × 8–10 |
| 04 | Leg Curl (machine) Hamstring isolation · knee flexion | 3 × 10–12 |
| 05 | Walking Lunge (weighted) Quads · glutes · unilateral strength | 3 × 10 each |
| 06 | Seated Calf Raise Soleus · deep calf | 4 × 12–15 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Barbell Bench Press Mid/lower pecs · anterior delts · triceps | 4 × 6–8 |
| 02 | Incline Dumbbell Press Upper pecs · anterior delts · triceps | 4 × 8–10 |
| 03 | Cable Fly or Pec Deck Inner chest · pec minor · isolation | 3 × 12–15 |
| 04 | Seated Dumbbell Shoulder Press All delt heads · triceps · upper traps | 4 × 8–10 |
| 05 | Cable Lateral Raise Medial delts · width and capping | 3 × 12–15 |
| 06 | Skull Crushers (EZ bar) Long + lateral triceps heads | 3 × 8–10 |
| 07 | Overhead Cable Tricep Extension Long head triceps · full stretch | 3 × 10–12 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
| # | Exercise | Sets × Reps |
|---|---|---|
| 01 | Weighted Pull-Up Lats · biceps · teres major · core | 4 × 6–10 |
| 02 | Barbell Row (overhand) Mid back · rhomboids · lats · rear delts | 4 × 6–8 |
| 03 | Seated Cable Row (wide grip) Upper lats · rear delts · rhomboids | 3 × 8–10 |
| 04 | Single-Arm Dumbbell Row Lats · mid back · unilateral balance | 3 × 8–10 each |
| 05 | Barbell Curl Bicep peak · brachialis | 3 × 8–10 |
| 06 | Incline Dumbbell Curl Long head biceps · stretch activation | 3 × 8–10 |
| 07 | Hammer Curl Brachialis · brachioradialis · forearm | 3 × 10–12 |
| 08 | Face Pulls Rear delts · external rotators · upper back | 3 × 15 |
| 01 | Cable Crunch Upper abs · rectus abdominis | 3 × 15–20 |
| 02 | Hanging Leg Raise Lower abs · hip flexors | 3 × 12–15 |
| 03 | Ab Wheel Rollout Full core · anti-extension | 3 × 10–12 |
| 04 | Lifted Leg Ab Crunch Lower + upper abs | 3 × 20 |
| 05 | Lying Leg Raises Lower abs · hip flexors | 1 min |
| 06 | Lying Flutter Kicks Lower abs · endurance | 1 min |
| 07 | Kettlebell Ab Routine Full core · rotational · stability | Finisher |
Run your mile at the end of the session, after the weights and abs. Push the pace as conditioning improves.
Dynamic before, static after. The dynamic work primes your nervous system and joints for heavy loading. The static work after training is where you actually build flexibility, since the muscles are warm and pliable. Don't skip the back half — it's what keeps you lifting heavy without breaking down.
Aim for roughly a gallon to a gallon and a half per day (about 128–192 oz), scaling toward the higher end on training days and hot weather. Muscle is ~75% water — staying fully hydrated directly supports strength output, pump, recovery, and joint health.
Optional, but these are the evidence-backed picks that fit a natural muscle-building program. Food and training come first — supplements fill gaps, they don't replace the work.
The most researched supplement there is. Increases strength, work capacity, and lean mass. Take it every day — timing doesn't matter. No loading needed.
Convenient way to hit your daily protein target for muscle growth. Use around training or anytime you're short on protein for the day.
Supports joint health and recovery from heavy lifting, and helps manage training-induced inflammation. Take with a meal.
Backs testosterone production, bone strength, and recovery. Most people training indoors run low without knowing it.
Optional. Boosts training output, focus, and endurance for the run. Skip late sessions so it doesn't wreck your sleep.
Sodium, potassium, magnesium on heavy-sweat days. Supports the mile run, cramping prevention, and hydration.
Everything above is the same thinking I use with clients, just written for everybody. If you want a plan built around your schedule, your goals, and where you are actually starting from, that is the part I do.