Atlas 5 2.1

Atlas 5 is a five-day powerbuilding program designed to develop both strength and muscular hypertrophy while keeping sessions efficient and sustainable. The structure combines heavy compound lifts, moderate hypertrophy work, and distributed weekly volume to maximize progress while managing fatigue.

The program is particularly well suited for lifters with long limbs or taller frames, where traditional high-volume strength programs can become overly fatiguing. Atlas 5 uses a Top Set + Back-Off structure on the primary compound lifts to maintain high-intensity strength work while preserving technical quality and recovery capacity.

The weekly split is organized as follows:

Push (strength emphasis)
Pull (strength emphasis)
Lower Body (strength focus)
Upper Body (hypertrophy focus)
Lower Body (hypertrophy focus)

Each session is designed to last approximately 50–65 minutes, allowing consistent training without excessive fatigue or time commitment.

The key lifts — bench press, squat, and weighted pull-ups — use a Top Set performed around RPE 8, followed by multiple Back-Off sets at a reduced load (typically 8–10% lighter). This method provides a strong neurological stimulus while reinforcing technical execution and accumulating productive training volume.

Secondary compound exercises such as Romanian deadlifts, rows, and incline pressing are programmed with moderate rep ranges and controlled effort to support hypertrophy and structural balance.

Accessory work targets shoulders, arms, calves, and core to ensure full development and injury resilience.

Lower body training emphasizes a balanced approach between quad-dominant movements (high bar squats, step-ups) and posterior chain work (RDLs). This combination is especially effective for athletes with longer femurs, allowing significant leg development without excessive spinal fatigue.

Progression is driven primarily through the Top Sets. When a Top Set can be completed at the prescribed repetitions with RPE ≤8, weight is gradually increased in the following session. Back-Off sets scale automatically from the Top Set load.

Deload weeks are introduced approximately every 10 weeks, or when fatigue indicators appear, by reducing volume and intensity while maintaining movement patterns.

Atlas 5 prioritizes progressive overload, technical consistency, and long-term sustainability, making it ideal for lifters who want to become stronger while building significant muscle mass without excessively long training sessions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

French Press

Bicep Curl (EZ Bar)

PUSH

Incline Bench Press (Barbell)

Pulley Presa Larga

Croci Ai Cavi Bassi Monibraccio

Seated Dumbbell Curl

Tricep Pushdown (Cable)

UPPER

Squat Complementare

Stacco Rumeno Complementare

STEP UP COMPLEMENTARE

Standing Calf Raise

Hanging Leg Raise

LOWER

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Leg Curl

Sit Up

LEGS

Pull-Up (Weighted)

Bent Over Row (Barbell)

Pulley Presa Stretta

Face Pull

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

PULL

Leg Extension

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