Greg's 5-Day Calorie Deficit Hypertrophy Plan

Build or maintain muscle while in a calorie deficit.

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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

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seated Overhead Press (Barbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Abs Crunch (Machine)

Push (Chest/Shoulders/Triceps)

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

Chest Supported Row (Machine)

Straight Arm Pulldown

Rear Delt Fly (Machine)

Face Pull

Preacher Curl (Barbell)

Bayesian Curl

Ab Wheel

 Pull (Back / Rear Delts / Bi)

Hack Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Glute Kickback

Standing Calf Raise

Single Leg Calf Raise (Weighted)

Back Extension (Weighted)

Hanging Leg Raise

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Single Arm Pushdown

Overhead Tricep Extension (Dumbbell)

Lateral Raise (Cable)

Upright Row (Barbell)

Hammer Curl (Dumbbell)

Wrist Curls

Decline Sit Up (Weighted)

Arms + Delts

Seated Row (Cable)

Shrug (Barbell)

Sit Up

Upper Pump + Extra Leg

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