This program is built for lifters who want to maximize both muscle size and raw strength — without sacrificing conditioning. Whether you're chasing a bigger bench, thicker legs, or a more powerful physique overall, this split delivers results through strategic progression and time-tested training principles.

🧠 Program Philosophy
The “Size & Strength Bodybuilding Split” is designed to bridge the gap between hypertrophy and strength. You’ll cycle through two distinct phases:

Weeks 1–4: Hypertrophy Focus

Core lifts (bench press, squat, shoulder press, incline bench, deadlift) performed in the 6–8 rep range

Accessory lifts target lagging muscle groups and symmetry

Emphasis on volume and muscle fatigue to stimulate growth

Weeks 5–8: Strength Focus

Core lifts transition to a 5x5 scheme to build maximal strength

Accessory lifts remain in the 6–8 rep range to maintain hypertrophy stimulus

Lower overall volume, higher intensity, and progressive overload

📅 Weekly Layout
Day 1: Upper Body Push (Chest, Shoulders, Triceps) + 30 min LISS Cardio

Day 2: Lower Body (Quads, Hamstrings, Glutes) + 30 min LISS Cardio

Day 3: Active Recovery / Cardio Focus (Low-Impact Conditioning)

Day 4: Upper Body Pull (Back, Biceps) + 30 min LISS Cardio

Day 5: Full Body Strength (Heavy Compound Work) + 30 min LISS Cardio

Days 6–7: Rest or Optional Mobility/Stretching

🏃‍♂️ Conditioning Strategy
Each lift day includes 30 minutes of low-intensity steady-state (LISS) cardio, carefully programmed to support cardiovascular health and recovery without interfering with muscle growth or strength gains. The mid-week cardio day allows for active recovery and keeps your metabolism primed.

🔩 Equipment & Requirements
Barbell, dumbbells, squat rack, bench, cable machine, and basic gym access

Ideal for intermediate to advanced lifters who understand proper form and recovery

TrainHeroic app access for tracking progress, logging workouts, and staying accountable

🚀 What You’ll Gain
Noticeable increases in muscle mass and definition

Improved strength across all major lifts

Enhanced work capacity and recovery

A deeper understanding of how to train with purpose and intensity