Unlock your muscle-building potential with this comprehensive 12-week, 5-day hypertrophy split program designed for serious lifters. Each session focuses on targeted upper and lower body workouts, utilizing a mix of barbell, dumbbell, and cable exercises to maximize muscle engagement and growth. With a balanced approach to push and pull movements, you'll build strength and size while refining your technique. Get ready to challenge yourself and transform your physique in just three months!

5 Day Split for building size, strength, and aesthetics.

5 Day Hypertrophy Split

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Resistance Band Chest Fly

Bench Press, Push Accesory 

Chin-Up (Weighted)

Pendlay Row

Standing Pullover (Cable)

Meadow Row

Upper Body Pull

Deadlift (Barbell)

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Deadlift, Squat/Legs Accesory 

Overhead Press (Barbell)

Lat Pulldown

OVH Press, Upper Body Accesory

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Squat, Accesory DL/Legs 

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