Forged Method | 5 Day Hypertrophy Split

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Bench Press (Dumbbell)

3-Way Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Push Day (Tuesday)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Cross Body Curl

Pull Day (Wednesday)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Pull Through (Cable)

Leg Curl

Hip Abductor (Machine)

Glute/Ham Day (Thursday)

Lat Pulldown (Close Grip)

Lateral Raise (Cable)

Preacher Curl (Barbell)

Skull Crusher (Barbell)

Wrist Curls

Upper Body (Saturday)

Incline Lunge

Sissy Squat (Cable)

Leg Extension

Leg Press

Standing Calf Raise

Calf Raise (Leg Press)

Quad/Calves (Sunday)

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