Intermediate 4/5 day hypertrophy

Unlock your muscle-building potential with this 12-week Intermediate Hypertrophy program, designed for those ready to take their training to the next level. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, targeting all major muscle groups for balanced growth. Each session is meticulously crafted with progressive overload principles, ensuring you push your limits while maintaining proper form. Get ready to sculpt your physique and enhance your strength with a structured approach that delivers results!

Moderate volume high intensity program that is flexible for 4/5 days with volume roughly equated

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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

Seated Hamstring Curl

Hack Squat

Split Squat (Dumbbell)

Leg Extension

Straight Leg Calf Raise

Legs day 1

Pull-Up (Weighted)

Dip (Weighted)

Tricep Pushdown (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Lu Raise

Full Upper Day 2

Romanian Deadlift (Barbell)

Barbell Row

Leg Press

Lat Pulldown

Legs and Back Day 3

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Extension (Cable)

Incline Curl (Dumbbell)

Push Day 4

Chin-Up (Weighted)

Optional Back and arm day 5 

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