5 day split modified LULUL

To accommodate female wellness division among bodybuilding with more lower body focus with 3 days per week. Shoulders gets hit 3 times per week as they are trained with legs. Back and arms and a bit of chest are trained twice per week as less focus is on those muscles in wellness where you want to be more developed in the lower body compared to upper. 

Lower body days trains both glutes, quads and hammies although different days has a slight different focus - Hamstring focus/quad focus/glute focus. 

Weekly layout example: Monday Rest, Tuesday Lower, Wednesday Upper, Thursday rest, Friday Lower, Saturday upper Sunday Lower. 

Program runs for 5 weeks with progressively more sets and higher intensity with less reps in reserve at the end. Program starts over with a little less volume and intensity again week 1, so you can run this program indefinitely basically. You can swap isolation and compound exercises as you wish but try and keep the focus on the target muscle and movement in mind (hip hinge, vertical pull etc). 

To keep the time in the gym a bit more managable we utilize supersets with different muscle groups. 
Rest time between supersets and normal sets should be around 2 minutes but can be longer if needed. 

Make sure you eat properly, preferably with a slight caloric surplus and lots of protein. Get the rest days in and remember that the growth actually happens when you're not in the gym. Be consistent and you will see those gainz coming in. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Stiff Leg Deadlift

LOWER hamstring focus

UPPER

Squat (Barbell)

LOWER quad focus

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

LOWER glute focus

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