"I Gym" 5 Day Intermediate Hypertrophy

Increase muscle size and work capacity with high rep sets and short rest times.

Ideal for lifters who are either used to, or just come from, a low rep strength or powerlifting program.

5-day split:
Push 1 - Shoulder dominant 
Lower 1 - Hip/Glute dominant 
Pull - Back dominant 
Push 2 - Chest dominant 
Lower 2 - Quad dominant 

This is a snap shot of a wider training year to be run for 8 weeks leading into a more strength focused block.

RPE set to 7 for every set to avoid too much fatigue build-up and to ensure there are no failed sets or reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Press (Barbell)

Front Raise

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

One Arm Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

Incline Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Push 1

Deadlift (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Good Morning

Hip Thrust (Machine)

Lying Leg Curl

Lower 1

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Seated Wide-Grip Row (Cable)

Lat Pulldown

Standing Pullover (Cable)

Concentration Curl

Bicep Curl (Cable)

Hammer Curl

Pull

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Cable Crossover

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

High Bar Squat (Barbell)

Hack Squat

Standing Calf Raise

Split Squat (Barbell)

Cable Crunch

Leg Extension

Lower 2

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