Upper Lower Push Pull Legs (Strength + Hypertrophy

A 5-day intermediate program that combines the best of strength training and bodybuilding.

This program utilizes a unique hybrid split:

Days 1-2 (Upper/Lower): Focus on low-rep strength work (3x5, 3x3) on the Big 3 compounds to build raw power.

Days 3-5 (Push/Pull/Legs): Focus on high-rep hypertrophy (8-15 reps) and machine isolation to maximize muscle growth and aesthetics.

This program is designed for lifters who want to get significantly stronger without sacrificing physique development.

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Chest Press (Machine)

Shoulder Press (Machine)

Chest Fly (Machine)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Rotary Torso Machine

Push (Hypertrophy)

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Abs Crunch (Machine)

Upper (Strength)

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Standing Calf Raise

Hanging Leg Raise

Lower (Strength)

Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Seated Dumbbell Hammer Curl

Shrug (Dumbbell)

Back Extension (Weighted)

Pull (Hypertrophy)

Hack Squat

Leg Extension

Seated Hamstring Curl

Hip Thrust (Machine)

Seated Calf Raise

Twisting Knee Raise (Captain’s Chair)

Legs (Hypertrophy)

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