5 day split

Program Description

This training split is structured to maximize muscle hypertrophy while optimizing recovery and minimizing systemic fatigue. Chest and back days are designed to target distinct fiber regions and movement planes, ensuring balanced recruitment of motor units across the pectoralis, latissimus, and associated musculature. Arm training emphasizes controlled volume, accounting for prior activation from compound presses and pulls, while promoting sarcomere overload in the biceps, triceps, and deltoids. Leg days prioritize one primary compound lift per session—either the squat or Romanian deadlift—to generate high mechanical tension along the myofibrils of the quadriceps, hamstrings, and gluteal muscles. Accessory isolation exercises provide targeted volume to stimulate muscle protein synthesis across synergistic and stabilizing musculature, including adductors and calves, without excessive axial loading or central nervous system fatigue. Alternating the compound lift across sessions ensures balanced anterior and posterior chain hypertrophy and optimal neuromuscular recruitment. All sessions are performed predominantly at RPE 8–9, providing sufficient motor unit recruitment to drive hypertrophic adaptations while maintaining homeostatic recovery and minimizing risk of connective tissue overuse.

Program Overview