Left/Right Split for Hypertrophy

Unlock your muscle-building potential with this 8-week Left/Right Split for Hypertrophy program! Designed for six days a week, this split focuses on isolating each side of your body, ensuring balanced development and strength gains. You'll tackle exercises like Bulgarian Split Squats and Dumbbell Rows, utilizing a full gym setup to maximize your results. Get ready to push your limits and sculpt a physique that commands attention!

This plan alternates between training the left and right side of your body using only unilateral movements. So instead of U/L/U/L/U/L/R as in an upper/lower split, you have L/R/L/R/L/R/rest. 

There is no scientific basis for this approach. Nothing about it has any reason to be superior to existing methods of structuring workouts. There is a good chance you will over time develop some form of muscular imbalance due to uneven fatigue management.

But what if… what if a left/right split was secretly the most hypertrophic approach to lifting, and you missed out on a groundbreaking discovery simply because you were scared of spending 8 weeks doing unoptimal training. 

Food for thought.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

LEFT DAY

On this day you do all exercises with only the left side of your body

Bulgarian Split Squat (Dumbbell)

Dumbbell Row

Bench Press (Smith Machine)

Seated Hamstring Curl

Bayesian Curl

RIGHT DAY

On this day you do all exercises with only the right side of your body

Single Leg Deadlift

Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Leg Extension

Skull Crusher

RIGHT DAY

On this day you do all exercises with only the left side of your body

Single Leg Press

Seated Overhead Press (Dumbbell)

Kroc Row

Bicep Curl (Dumbbell)

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