ENGORGED

Unleash your strength potential with ENGORGED, a 12-week program designed to maximize your power through heavy compound lifts and focused training. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, emphasizing low reps to prime your central nervous system. Each session is meticulously crafted to build muscle and enhance strength, ensuring you push past your limits. Get ready to transform your physique and elevate your performance with this comprehensive training plan!

5-Day Upper/Lower Full-Body Assault for Maximal Mass and Power

ENGORGED is not just a program—it’s a declaration of war on mediocrity. Designed for serious lifters who demand visible results and relentless intensity, this 5-day hybrid split combines strategic upper/lower training with full-body synergy to forge unmatched size, strength, and muscular endurance.

Each week is a tactical campaign:
	•	Day 1: Upper Power – Press, pull, and row with primal aggression. Compound movements lead the charge to ignite the nervous system and set the tone.
	•	Day 2: Lower Power – Build a foundation like granite. Squats, hinges, and explosive lifts carve out legs that don’t just support mass—they command it.
	•	Day 3: Full-Body Density – High volume meets total-body overload. Giant sets, supersets, and calculated chaos flood every fiber with nutrient-rich blood. The pump? Monumental.
	•	Day 4: Upper Hypertrophy – Refine the armor. Target shoulders, arms, and chest with surgical precision. Isolation meets intensity in a cascade of controlled destruction.
	•	Day 5: Lower Hypertrophy & Conditioning – Sprint, lift, and finish the fight. This isn’t leg day—it’s leg war. Expect volume, sweat, and a metabolic storm.

ENGORGED isn’t for beginners. It’s for lifters who eat intensity for breakfast and grind out reps with a grow-or-die mindset. Backed by science and fueled by fury, this program delivers the physique of a battle-hardened titan.

You don’t just lift on this plan. You rise. You conquer. You get ENGORGED.

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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

Focus: Heavy compound lifts, low reps, CNS priming
Goal: Build maximal strength in pressing and pull

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Face Pull

Upper Power (Push/Pull)

Focus: Posterior chain, heavy squats & pulls
Goal: Build brute strength from the ground up

Trap Bar Deadlift

Stiff Leg Deadlift

Walking Lunge

Cable Crunch

Lower Power

Focus: Volume, pump, metabolic stress
Goal: Growth, blood flow, and endurance

500m Row

Full Body Density

Focus: Isolation, volume, mind-muscle connection
Goal: Sculpt shoulders, arms, chest

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Behind-The-Neck Press (Smith Machine)

Behind The Back Lateral Raise (Cable)

Reverse Bicep Curl (Dumbbell)

JM Press

Upper Hypertrophy

Focus: Leg growth + metabolic conditioning
Goal: Carve definition, enhance athleticism

Front Squat (Barbell)

Lower Hypertrophy/Conditioning

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