5 Day Upper Lower Split - Strength and Hypertropy

Transform your physique with this comprehensive 14-week program designed for serious strength and hypertrophy gains. The 5 Day Upper Lower Split balances intense upper and lower body workouts, ensuring you hit all major muscle groups effectively. With a structured routine featuring classic lifts like the Bench Press and Pull-Ups, alongside targeted accessory work, you'll build muscle and increase strength. Commit to five days a week, and watch your progress soar as you push past your limits and redefine your fitness goals.

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

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

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

Deadlift (Barbell)

Good Morning

Leg Press (45 Degrees)

Hip Adductor (Machine)

Hip Abductor (Machine)

Lunge (Dumbbell)

Lower 1

Leg Raise (Captain's Chair)

Incline Hammer Curl (Dumbbell)

Cable Crunch

Neck Curl

Wrist Curls

Neck Extension

Reverse Wrist Curl (Dumbbell)

Accessory

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hip Thrust (Machine)

Leg Extension

Leg Curl

Lower 2

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