5-WEEK HYPERTROPHY MESOCYCLE

This 6-day push/pull/legs hypertrophy program is built for intermediate lifters who want to add muscle with extra emphasis on shoulders and arms while still improving leg size, strength, and overall body composition. It combines compound lifts, targeted isolation work, progressive overload, and planned fatigue management to create steady, sustainable growth across the full physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push A

Pull-Up (Neutral Grip, Bodyweight)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Reverse Pec Deck

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Pull A

High Bar Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Cable Crunch

Legs A

Incline Bench Press (Barbell)

Overhead Press (Machine)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Push B

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

Pull B

Hack Squat

Back Extension

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Legs B

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