[HIGH TESTOSTERONE] 5 Day Upper/Lower/Arms Program

This 12-week [HIGH TESTOSTERONE] 5-Day Upper/Lower/Arms split is designed to maximize muscle growth and aesthetics—especially in the arms and shoulders. Whether you’re bulking in a calorie surplus or cutting/recomping, this program gives you structure and flexibility to adapt volume and intensity to your current goal. If you’re not in a surplus, consider reducing volume and training intensity slightly to avoid accumulating excessive fatigue.

Muscle groups are trained with a smart weekly volume approach:
	•	Arms & Shoulders receive high attention (10+ direct sets/week), so you’ll look jacked even with a shirt on.
	•	Compound and isolation lifts are balanced for maximum effectiveness across all major muscle groups.

Supersets are included but completely optional. They’ll save time if you’re short on it, but you can always perform exercises on their own if you prefer.

You can choose whether to train to failure or leave 0–2 RIR (reps in reserve) based on your recovery and lifting experience. RPE recommendations on each exercise, don’t feel limited by this however. Push yourself, but train smart.

Recovery is baked into the program with two active rest days per week, helping you stay fresh, mobile, and maintain heart health. These days are crucial—DON’T skip the cardio!

This program is adaptable, I understand that training routines are highly personal and require a lot of time to tailor them to your own goals. Please don’t be afraid to do your own experiments or change exercises, as long as they are similar to what I originally wrote. But, please don’t go above 4 sets on a given exercise, at that point the diminishing returns is too much.

Finally, be on the lookout for trainer notes and personal tips listed under some exercises. These are cues and techniques I use myself to feel each movement better and improve long-term progression. 

Weekly Setup:

Day 1 - Upper Push Focus
Day 2 - Lower Quad Focus
Day 3 - Rest/Active Recovery
Day 4 - Upper Pull Focus
Day 5 - Lower Hamstring Focus
Day 6 - Shoulders/Arms
Day 7 - Rest/Active Recovery

Muscle Groups | Direct Sets Per Week
Neck - 6
Chest - 10
Back - 13
Delts - 10
Biceps - 10
Triceps - 12
Brachialis - 3
Forearms - 6
Abdominals - 6
Glutes - 6
Quadriceps - 9
Hamstrings - 7
Calves - 6

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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

Walk

Rest/Active Recovery

JM Press

Chin-Up (Weighted)

Upright Row (Barbell)

Shoulders/Arms

Lateral Raise (Machine)

Neck Extension

Upper Pull Focus

Squat (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Knee Raise (Captain's Chair)

Lower Quad Focus 

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Neck Curl

Upper Push Focus 

Stiff Leg Deadlift

Leg Press

Hip Adductor (Machine)

Hip Abductor (Machine)

Abs Crunch (Weighted)

Lower Hamstring Focus 

Day 1 Upper Push Focus 

Day 2 Lower Quad Focus 

Day 3 Rest/Active Recovery 

Day 4 Upper Pull Focus

Day 6 Lower Hamstring Focus 

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