5 Day Upper Lower Split - Strength and Hypertropy

This program is designed for lifters who want to improve their strength while fully stimulating hypertrophy. Workouts are designed around an upper lower split with an accessory day in the middle to hit abs, forearms, and neck. This accessory day is not required if you want to turn the program into a 4 day split. Workouts start with compound lifts for building strength then use isolation exercises to fully get muscles to failure. If in a time crunch, compound lifts can be skipped for hypertrophy benefits. For each exercise do 3-4 sets, whatever is more comfortable.

This program is designed for lifters who want to improve their strength while fully stimulating hypertrophy. Workouts are designed around an upper lower split with an accessory day in the middle to hit abs, forearms, and neck. This accessory day is not required if you want to turn the program into a 4 day split. Workouts start with compound lifts for building strength then use isolation exercises to fully get muscles to failure.If in a time crunch, compound lifts can be skipped for hypertrophy benefits.

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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

Week 13

Week 14

Deadlift (Barbell)

Good Morning

Leg Press (45 Degrees)

Hip Adductor (Machine)

Hip Abductor (Machine)

Lunge (Dumbbell)

Lower 1

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Overhead Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Cable)

Bayesian Curl

Overhead Lu Raise

Overhead Tricep Extension (Cable)

Upper 1

Leg Raise (Captain's Chair)

Incline Hammer Curl (Dumbbell)

Neck Extension

Wrist Curls

Cable Crunch

Neck Curl

Reverse Wrist Curl (Dumbbell)

Accessory

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Bodyweight)

Preacher Curl (Dumbbell)

Kelso Shrug

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Upper 2

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hip Thrust (Machine)

Leg Curl

Leg Extension

Lower 2

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