Focused Strength Split
Program Description
An intermediate-level, high-intensity bro split designed to maximize strength gains by targeting individual muscle groups once weekly with high volume and isolation techniques. The program emphasizes classic bodybuilding volume, avoiding active recovery or mobility work and eliminating lunges as a movement option. Progression is achieved through incremental increases in volume and intensity over four weeks, pushing muscular adaptation while maintaining a manageable session length around 45 minutes. Ideal for dedicated lifters seeking hypertrophy-driven strength improvements with available dumbbells and bench.
Weeks
Week 1
This week focuses on establishing a solid strength foundation by targeting each muscle group with high volume and intensity. The program emphasizes progressive overload through increased reps and load, with an emphasis on proper form and muscle fatigue. Special attention is given to strengthening the leg muscles without lunges, using alternative movements to avoid foot discomfort. Each session is designed to challenge the muscles within a 45-minute window, promoting hypertrophy and strength gains while avoiding overtraining. The approach balances volume and intensity to maximize muscular adaptation and set the stage for continued progression over the upcoming weeks.
Week 2
This week focuses on increasing volume and intensity to promote hypertrophy and strength gains. We add additional sets and reps to challenge the muscles further, incorporating controlled tempo and paused reps to maximize muscle stress. The program emphasizes high effort with moderate rest, pushing muscular fatigue while maintaining proper form. The goal is to build a solid strength foundation across all muscle groups, with particular attention to weak points and avoiding lunges by substituting alternative movements for leg development.
Week 3
This week emphasizes increasing volume and intensity to push strength boundaries across all muscle groups. We incorporate advanced techniques like cluster sets and short rest pauses to challenge muscles further, while maintaining high effort and proper form. The focus remains on progressive overload with incremental load increases and rep extensions, ensuring continuous adaptation. The workouts are designed to maximize hypertrophy and strength gains within a 45-minute session, avoiding lunges and emphasizing alternative movements for the legs and weak points.
Week 4
This final week of the program pushes your strength boundaries with high volume and intensity, focusing on maximal effort and muscle overload. Volume is increased through additional reps and sets, while maintaining high intensity with controlled, challenging reps. The exercises are selected to target each muscle group effectively, emphasizing muscle fatigue and progressive overload without lunges, supporting your weak points and overall strength goals. Rest periods are maintained to ensure quality movement, with a slight emphasis on pushing intensity to maximize hypertrophic stimulus and strength gains.