5 Day Hypertrophy Upper/Lower + Upper Specialization Day
by Georges G.
19 athletes joined
Program Description
High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains.
A program focused on training to failure. Partial reps are allowed after failure , no cheap reps.
Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes.
Feel free to use just lengthened partials on the sets that require high reps.
You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts.
Feel free to adjust volume based on your recovery and work your way up.
This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative.
A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 20, 2024 11:19
Last Edited
Jul 15, 2024 05:56
Week 1
1 / 12 Weeks