Beyond Intermediate - Medium 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 smallest increment available. Then you add reps until you reach the top of the rep range again. 

However, 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. 

Rest 1-5 minutes between sets, depending on the exercise and your work capacity. Optional time-saver: do antagonist supersets resting just ~1 minute between sets. 

Effort: 0-3 reps in reserve. Do every rep you can until you either hit the rep target or 0 RIR. Avoid grinding the last rep, finish strong, don't fail the last rep.

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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

Neck Curl

Neck Extension

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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