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Jacked with a Day Job (5x Upper Body Focused Hypertrophy)
by Cal
2 athletes joined
Program Description
This is a 5x weekly hypertrophy program focused on building a balanced physique, but with extra emphasis on the upper body. Designed to be run Monday-Friday, this works great for people who hit the gym before / after their 9-5 job each day. Split is: M- Push T- Legs and Pull Combo W- Arms R- Legs F- Upper Body
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
May 13, 2024 06:22
Last Edited
Jun 04, 2024 09:22
down_app
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups
2 Sets
3.5 mins
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Leg Curl
3 Sets
8-15 Reps
2
Leg Press
3 Sets
8-15 Reps
3
SSB Squat
2 Sets
5-8 Reps
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
5
Seated Calf Raise
3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
1B
Dip (Assisted)
3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
2B
BSU Push Ups
2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps