Hybrid Mass & Strength: Push/Pull/Legs 5-Day

This 5-day intermediate program is designed to build lean muscle and increase maximal strength in the squat, bench press, and deadlift. It combines percentage-based strength training with evidence-based hypertrophy volume, structured across a push/pull/legs split. Each muscle group is trained 2x per week with optimal volume for growth and recovery.

Ideal for lifters who want to progress in both size and strength without overhead pressing. The program substitutes vertical pressing with joint-friendly horizontal push and pull movements, making it perfect for those with shoulder limitations.

What to Expect:
	•	Compound lifts programmed by percentage (squat, bench, deadlift)
	•	10–20 sets per muscle group per week based on current hypertrophy research
	•	Push/pull/legs structure with full gym access
	•	No overhead pressing — shoulder-friendly design
	•	Progression and deload built in every 6 weeks

Recommended For:
Intermediate lifters with 5 days/week to train, looking to build mass and strength while training smart around shoulder issues.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Hanging Leg Raise

Lower Body-Squat Hypertrophy 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Cable)

Plank

Upper Body (Push Focus)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Wood Chop

Lower Body (Deadlift Strength)

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Single Arm Row (Dumbbell)

Reverse Pec Deck

Incline Curl (Dumbbell)

Hammer Curl

Overhead Tricep Extension (Cable)

Upper Hypertrophy (Pull Focus)

Squat (Paused)

Bench Press (Paused)

T-Bar Row

Decline Crunch

Farmer's Walk (Weighted)

Strength Day + Arms & Core

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