5 Day Upper Lower/Arnold

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.

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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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