Pure hypertrophy 5 day program (Rawin)

This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o

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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

Plat Loaded Machine Chestpress

Seated Row (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Upper 1

Squat (Smith Machine)

Leg Extension

Stiff Leg Deadlift

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Lower 1

Lat Pulldown (Neutral Grip)

Barbell Row

Pec Deck (Machine)

Upright Row (Cable)

Bench Press (Close Grip)

Upper 2

Hammer Curl

High Bar Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Lower 2

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Partial Lateral Raise (Cable)

Upper 3

Bench Press (Dumbbell)

Squat (Paused)

Sissy Squat

Incline Fly Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Dumbbell Row

Overhead Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

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