Looking for a strength program that’s both efficient and effective? The Power Build 3-Day Hypertrophy Split is designed to help you build lean muscle and total-body strength without spending endless hours in the gym. With just three workouts per week, each under 60 minutes, this program by Elite Personal Trainer Matthew McBride blends smart resistance training with controlled tempo and strategic rest to deliver real results.
Why Power Build Works
This hypertrophy-focused split is ideal for all fitness levels, from beginners getting back into routine to seasoned lifters ready to push past plateaus. Each workout zeroes in on major muscle groups with moderate to heavy weights, ensuring progressive overload while keeping time commitment manageable. The format emphasizes:
- 3 sets of 6–12 reps per exercise
- 1–1.5 minutes of rest between working sets
- Choosing a weight that brings you 1–3 reps shy of failure
The result? Consistency, strength gains, and visible muscle growth week by week.
The 3-Day Split
Perform this Strong Hips, Strong Lifts workout 2–3 times per week. Combine it with proper hydration, sleep, and strength training for the best results.
Day 1 – Biceps & Triceps
Biceps
- Standing Barbell Biceps Curl
- Dumbbell Preacher Curl
Triceps
- Single Dumbbell Overhead Triceps Extension
- Cable Triceps Kickback
Day 2 – Legs & Shoulders
Legs
Shoulders
Day 3 – Chest & Back
Chest
Back
Need Extra Support?
If you’re new to strength training or simply want guidance to get the most out of your workouts, working with a Personal Trainer is a great way to start. A trainer can help you master proper form, tailor the program to your fitness level, and keep you accountable so you stay on track toward your goals. Whether it’s building confidence in the weight room or maximizing your results, a Personal Trainer ensures you have expert support every step of the way.
Meet Elite Personal Trainer Matthew McBride
Elite Personal Trainer, Matthew McBride, enjoys the challenge of helping clients reach their goals and always challenging themselves to become better. He has over 30 years of experience in the health and fitness industry and attended the University of California, Irvine. He specializes in athletic performance, functional strength, and hypertrophy training. He strongly believes that training can be challenging and fun at the same time.
