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Forged Method | 5 Day Hypertrophy Split

Forged Method: 5-day hypertrophy split for aesthetics. High-volume specialization targeting muscle growth & recovery. The complete transformation protocol.

Nicholas· Mar 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced, Novice

Goal

Bodybuilding

Equipment

Full Gym

Session length

90 min

FORGED METHOD: THE COMPLETE HYPERTROPHY PROTOCOL Built for maximum muscle density and aesthetic symmetry, the Forged Method utilizes a specialized 5-day split that isolates muscle chains to ensure total development without systemic burnout. This routine balances heavy compound movements with high-volume isolation to create a powerful, "3D" physique. *THE TRAINING GUIDE* • Rest Periods: For primary compound lifts (the first two exercises of each day), rest 2–3 minutes to ensure maximum strength output. For isolation and accessory movements, keep rest to 60–90 seconds to maintain metabolic stress. • Tempo (3-1-1-0): * 3s Eccentric: Take 3 seconds to lower the weight, focusing on the muscle stretch. • 1s Pause: Hold the stretch for 1 second at the bottom of the movement. • 1s Concentric: Explode upward with control. • 0s Top: Move immediately back into the next rep to maintain constant tension. • Intensity: Aim for RPE 8–9 on most sets. Take the final set of each exercise to technical failure. *THE WEEKLY SPLIT* Day 1: Push Day (Tuesday) • Incline Barbell Bench Press: 4 Sets x 5-8 Reps • Incline Dumbbell Chest Fly: 3 Sets x 10-15 Reps • Dumbbell Bench Press: 3 Sets x 10-12 Reps • 3-Way Lateral Raise: 4 Sets x 8-12 Reps • Cable Overhead Tricep Extension: 3 Sets x 10-15 Reps • Cable Tricep Pushdown: 3 Sets x 10-15 Reps • Machine Abs Crunch: 3 Sets x 8-12 Reps Day 2: Pull Day (Wednesday) • Lat Pulldown: 4 Sets x 8-12 Reps • Seated Wide-Grip Cable Row: 4 Sets x 8-12 Reps • Dumbbell Rear Delt Fly: 4 Sets x 10-15 Reps • Incline Dumbbell Curl: 4 Sets x 8-12 Reps • Cross Body Curl: 4 Sets x 10-15 Reps • Dead Hang: 2 Sets x Failure • Sulek Curls: 2 Sets x Failure (Focus on forearm and brachialis engagement) Day 3: Glute & Ham Day (Thursday) • Romanian Deadlift (DB): 4 Sets x 8-12 Reps • Barbell Hip Thrust: 3 Sets x 8-12 Reps • Cable Pull Through: 4 Sets x 10-15 Reps • Leg Curl: 4 Sets x 6-10 Reps • Machine Hip Abductor: 4 Sets x 10-15 Reps • Machine Abs Crunch: 3 Sets x 8-12 Reps Day 4: Upper Symmetry Day (Saturday) • Incline Dumbbell Bench Press: 4 Sets x 8-12 Reps • Close Grip Lat Pulldown: 4 Sets x 8-12 Reps • Cable Lateral Raise: 4 Sets x 10-15 Reps • Barbell Preacher Curl: 4 Sets x 8-12 Reps • Barbell Skull Crusher: 4 Sets x 10-15 Reps • Wrist Curls: 3 Sets x 10-15 Reps • Machine Abs Crunch: 3 Sets x Failure Day 5: Quad & Calves (Sunday) • Bulgarian Split Squat (DB): 4 Sets x 8-12 Reps • Cable Sissy Squat: 4 Sets x 10-15 Reps • Leg Extension: 4 Sets x 10-15 Reps • Leg Press: 4 Sets x 10-15 Reps • Standing Calf Raise: 3 Sets x 8-12 Reps • Leg Press Calf Raise: 3 Sets x 10-15 Reps

Who it's for

Athletes of all experience levels

Athletes focused on bodybuilding

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

9.8%

Glutes

9.8%

Quadriceps

9.3%

Front Delts

8.6%

Biceps

8.4%

Upper Back

8.2%

Hamstrings

7.2%

Chest

6.5%

Abs

5.8%

Lats

5.6%

Forearms

5.1%

Middle Delts

4.4%

Calves

3.7%

Rear Delts

2.8%

Abductors

2.8%

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Incline Bench Press (Dumbbell)	4	5–8 reps
2	Incline Chest Fly (Dumbbell)	3	10–15 reps
3	Bench Press (Dumbbell)	3	10–12 reps
4	3-Way Lateral Raise (Dumbbell)	4	8–12 reps
5	Overhead Tricep Extension (Cable)	3	10–15 reps
6	Tricep Pushdown (Cable)	3	10–15 reps
7	Abs Crunch (Machine)	3	8–12 reps

#	Exercise	Sets	Reps
1	Lat Pulldown	4	8–12 reps
2	Seated Wide-Grip Row (Cable)	4	8–12 reps
3	Rear Delt Fly (Dumbbell)	4	10–15 reps
4	Incline Curl (Dumbbell)	4	8–12 reps
5	Cross Body Curl	4	10–15 reps
Superset
6A	Dead Hang	2	—
6B	Sulek Curls	2	10–15 reps

#	Exercise	Sets	Reps
1	Romanian Deadlift (Dumbbell)	4	8–12 reps
2	Hip Thrust (Barbell)	3	8–12 reps
3	Pull Through (Cable)	4	10–15 reps
4	Leg Curl	4	6–10 reps
5	Hip Abductor (Machine)	4	10–15 reps
6	Abs Crunch (Machine)	3	8–12 reps

#	Exercise	Sets	Reps
1	Incline Bench Press (Dumbbell)	4	8–12 reps
2	Lat Pulldown (Close Grip)	4	8–12 reps
3	Lateral Raise (Cable)	4	10–15 reps
4	Preacher Curl (Barbell)	4	8–12 reps
5	Skull Crusher (Barbell)	4	10–15 reps
6	Wrist Curls	3	10–15 reps
7	Abs Crunch (Machine)	3	8–12 reps

#	Exercise	Sets	Reps
1	Incline Lunge	4	10–15 reps
2	Sissy Squat (Cable)	4	10–15 reps
3	Leg Extension	4	8–12 reps
4	Leg Press	4	10–15 reps
5	Standing Calf Raise	4	8–12 reps
6	Calf Raise (Leg Press)	4	10–15 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Forged Method | 5 Day Hypertrophy Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Forged Method | 5 Day Hypertrophy Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Forged Method | 5 Day Hypertrophy Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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