Transform your physique with the 5 Day Upper Lower/Arnold program, a comprehensive 8-week training plan designed for those ready to push their limits. This program splits your workouts into focused upper and lower body sessions, ensuring balanced muscle development and optimal recovery. With five training days each week, you'll engage in targeted exercises like supersets for arms and shoulders, and dynamic leg routines, all tailored to build strength and muscle. Perfect for garage gym enthusiasts, this plan will elevate your training and help you achieve your fitness goals. Get ready to unleash your potential!

This Hypertrophy based program is purely dedicated to hypertrophy. It is 5 days a week with about 70 minutes a workout. It can be performed with ideally a full gym but could be done in a garage gym with substitutions. It is recommended for intermediate to advanced lifters but beginners can use it if they can recover from the volume.

5 Day Upper Lower/Arnold

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Partial Lateral Raise (Cable)

Single Arm Rear Delt Fly (Cable)

Arms and Shoulders

Calf Raise (Leg Press)

Leg Press (45 Degrees)

Hack Squat

Romanian Deadlift (Barbell)

Legs

Dip (Weighted)

Lat Pulldown (Neutral Grip)

Shrug (Dumbbell)

Modified Dragon Fly

Upper

Behind The Back Lateral Raise (Cable)

Split Squat (Smith Machine)

Leg Extension

Leg Curl

Legs and Shoulders

Chest Supported Row (Machine)

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Press (Machine)

Single Arm High Row (Cable)

Kelso Shrug

Cable Crunch

Chest and Back

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