Powerlifting and Hypertrophy Split

Great for getting the best of both worlds of lifting like a powerlifter and getting pumped like a bodybuilder. You'll lift four days per week, but focus on movements, not body parts. Hit the main exercises hard, and then finish up with hypertrophy work for the lagging areas. And of course, add weight, reps, or both every week! No program will work unless you consistently progress.

If you can't see any progress from one session to the next, double-check your eating and sleeping regimen. Make sure you get enough of both!