Triptychs’ Big Split

Focused on hypertrophy and strength gains over time, with planned deload weeks at 8 & 16. It leverages a push/pull design for strength and rotates muscle groups in an upper/lower split for hypertrophy inside one week. Requires at least 5 days a week in the gym.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Barbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Chest (Upper) & Tris

Pull-Up (Bodyweight)

Lat Pulldown (Neutral Grip)

Straight Arm Pulldown

Dumbbell Row

Incline Hammer Curl

Bayesian Curl

Back (Lats) & Bis

Romanian Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Glutes & Hams

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Reverse Grip Cable Press

Single Arm Rear Delt Cable Fly

Cable Crunch

Shoulders & Core

Bicep Curl (EZ Bar)

Hammer Preacher Curl

Tricep Pushdown (Cable)

Tricep Kickback

Flex Friday

Leg Press (45 Degrees)

Hack Squat

Standing Calf Raise

Hanging Leg Raise

Quads & Core

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest (Mid) & Tris

Meadow Row

Seated Wide-Grip Row (Cable)

Face Pull

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Back (Upper) & Bis

Single Leg Romanian Deadlift

Landmine Press

Rear Delt Fly (Dumbbell)

Landmine Twist

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Reverse Bicep Curl (EZ Bar)

Lat Pulldown (Single Arm)

Incline Curl (Dumbbell)

Upright Row (Barbell)

Seated Row (Cable)

Single Arm Pushdown

Hammer Curl

Concentration Curl

Dip (Assisted)

Chest

Bent Over Row (Dumbbell)

Back

Leg Extension

Romanian Deadlift (Dumbbell)

Abs Crunch (Bodyweight)

Legs

Lateral Raise (Dumbbell)

Front Raise

Military Press (Barbell)

Shoulders

Bicep Curl (Barbell)

Tricep Extension (Dumbbell)

DELOAD/TEMPO

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