Beyond Intermediate - High Volume | 5 day split

This five-day program is designed for lifters who want visible progress in every major muscle group.

The structure is straightforward: five focused sessions, enough volume to challenge every muscle, and an emphasis on pushing hard while maintaining good recovery habits.

The progression model is multi-set double progression. This means you use the same load in all sets until you reach the top of the rep range in all three sets. Then you increase the load by the smaller increment available. Then you add reps until you reach the top of the rep range again. 

Note: When you're stuck with the same load for long periods of time and feel unable to add reps, you should switch to first-set double progression. This entails adding load when you hit the top of the rep range only in the first set. 

This isn’t about doing endless sets or chasing fatigue. It’s about applying meaningful volume with real intent to force the adaptations that build a well-rounded, powerful-looking body.

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Week 1

Hack Squat

Romanian Deadlift (Trap Bar)

Leg Extension

Straight Leg Calf Raise

Abs Crunch (Machine)

Monday

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Fly Press (Dumbbell)

Lat Pulldown

Face Pull

Tueday

Shoulder Press (Plate Loaded)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Wednesday

Hip Thrust (Machine)

Leg Press

Leg Curl

Lying Leg Raise

Thursday

Shrug (Smith Machine)

Pull-Up (Neutral Grip, Weighted)

Bench Press (Close Grip)

Seated Row (Cable)

Chest Fly (Machine)

Rear Delt Fly (Machine)

Friday

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