5 Day Hypertrophy Upper/Lower + Upper Specialization Day

Transform your physique with this comprehensive 12-week program designed for serious lifters. The 5 Day Hypertrophy Upper/Lower + Upper Specialization Day splits your training into focused upper and lower body sessions, maximizing muscle growth and strength. With a mix of compound and isolation exercises, you'll hit all major muscle groups effectively, ensuring balanced development. Commit to five days a week, and watch your gains soar as you refine your upper body with targeted specialization days. Get ready to embrace the challenge and elevate your training!

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.

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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

Squat (Barbell)

Leg Press

Hip Abductor (Machine)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Lower 1 Tuesday 

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Upper 2 Wednesday 

Romanian Deadlift (Barbell)

Leg Extension

Lower 2 Friday

Pec Deck (Machine)

T-Bar Row

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Front Raise (Arm Behind You)

Lateral Raise (Cable)

Upper 3 Saturday

Seated Shoulder Press (Dumbbell)

Lat Prayer

Reverse Pec Deck

Upper 1 Monday

Chest Press (Machine)

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