Program Description
Novice friendly
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedNov 23, 2024 04:31
- Last EditedJun 18, 2025 12:26

Summary
Embark on a transformative journey with the Dr. Mike 5 Week Hypertrophy Program, designed for dedicated lifters ready to pack on muscle. This 5-week regimen incorporates six days of targeted workouts each week, focusing on compound and isolation movements to maximize hypertrophy. Expect to engage your entire body with a mix of dumbbell, barbell, and machine exercises, all aimed at enhancing strength and muscle definition. With detailed guidance and video demonstrations, you'll have everything you need to push your limits and achieve your physique goals. Get ready to elevate your training and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
8 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
6
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Preacher Curl (EZ Bar)
4
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
6
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
7
10 reps
-
6
Upright Row (Barbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Dip (Weighted)
7
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
8
10 reps
-
6
Upright Row (Barbell)
7
10 reps
-
7
Preacher Curl (EZ Bar)
6
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Dip (Weighted)
2
6 reps
-
4
Chest Fly (Machine)
2
6 reps
-
5
Shrug (Barbell)
2
10 reps
-
6
Upright Row (Barbell)
2
6 reps
-
7
Preacher Curl (EZ Bar)
2
6 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
4
15 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Shrug (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
5
15 reps
-
6
Preacher Curl (EZ Bar)
5
12 reps
-
7
Shrug (Dumbbell)
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
6
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Upright Row (Barbell)
6
15 reps
-
6
Preacher Curl (EZ Bar)
6
12 reps
-
7
Shrug (Dumbbell)
7
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
8
10 reps
-
3
Calf Raise (Leg Press)
7
8 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Upright Row (Barbell)
7
15 reps
-
6
Preacher Curl (EZ Bar)
7
12 reps
-
7
Shrug (Dumbbell)
8
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Press
3
5 reps
-
3
Calf Raise (Leg Press)
3
4 reps
-
4
Overhead Press (Dumbbell)
2
6 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Pull-Up (Weighted)
1
30 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Chest Supported Row (Machine)
5
8 reps
-
4
Pull-Up (Weighted)
1
35 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
6
8 reps
-
4
Pull-Up (Weighted)
1
40 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
7
8 reps
-
4
Pull-Up (Weighted)
1
45 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
-
2
Seated Hamstring Curl
2
6 reps
-
3
Chest Supported Row (Machine)
2
4 reps
-
4
Pull-Up (Weighted)
1
15 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Push Up
1
50 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
60 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
70 reps
-
3A
Overhead Extension (Dumbbell)
5
-
4A
Incline Close Grip Bench Press
5
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
-
2
Push Up
1
80 reps
-
3A
Overhead Extension (Dumbbell)
6
-
4A
Incline Close Grip Bench Press
6
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
6
Bicep Curl (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
-
2
Push Up
1
20 reps
-
3A
Overhead Extension (Dumbbell)
2
8 reps
-
4A
Incline Close Grip Bench Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Dumbbell)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3A
Lateral Raise (Dumbbell)
4
-
4A
Upright Row (Dumbbell)
4
-
5
Incline Curl (Dumbbell)
1
50 reps
-
6
Hanging Knee Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3A
Lateral Raise (Dumbbell)
5
-
4A
Upright Row (Dumbbell)
5
-
5
Incline Curl (Dumbbell)
1
60 reps
-
6
Hanging Knee Raise
1
35 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
9
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
70 reps
-
6
Hanging Knee Raise
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
10
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
80 reps
-
6
Hanging Knee Raise
1
45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
6 reps
-
4A
Upright Row (Dumbbell)
2
6 reps
-
5
Incline Curl (Dumbbell)
1
15 reps
-
6
Hanging Knee Raise
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Glute Bridge (Barbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
4
15 reps
-
3
Lying Leg Curl
8
12 reps
-
4
Glute Bridge (Barbell)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
5
15 reps
-
3
Lying Leg Curl
9
12 reps
-
4
Glute Bridge (Barbell)
6
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Single Arm Iso Row
2
8 reps
-
3
Lying Leg Curl
2
8 reps
-
4
Glute Bridge (Barbell)
2
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Overhead Press (Barbell)3 Sets
8 Reps
-
3
Dip (Weighted)4 Sets
8 Reps
-
4
Chest Fly (Machine)4 Sets
12 Reps
-
5
Shrug (Barbell)5 Sets
10 Reps
-
6
Upright Row (Barbell)3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)3 Sets
8 Reps
-
8
Abs Crunch (Machine)3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)4 Sets
8 Reps
-
2
Leg Press6 Sets
10 Reps
-
3
Calf Raise (Leg Press)5 Sets
8 Reps
-
4
Overhead Press (Dumbbell)2 Sets
10 Reps
-
5
Upright Row (Barbell)4 Sets
15 Reps
-
6
Preacher Curl (EZ Bar)4 Sets
12 Reps
-
7
Shrug (Dumbbell)5 Sets
20 Reps
-
Day 3
1
Hack Squat4 Sets
8 Reps
-
2
Seated Hamstring Curl3 Sets
8 Reps
-
3
Chest Supported Row (Machine)4 Sets
8 Reps
-
4
Pull-Up (Weighted)1 Set
30 Reps
-
5
Abs Crunch (Machine)4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Push Up1 Set
50 Reps
-
3A
Overhead Extension (Dumbbell)4 Sets
-
4A
Incline Close Grip Bench Press4 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
Day 5
1
Hack Squat4 Sets
12 Reps
-
2
Standing Calf Raise7 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)4 Sets
-
4A
Upright Row (Dumbbell)4 Sets
-
5
Incline Curl (Dumbbell)1 Set
50 Reps
-
6
Hanging Knee Raise1 Set
20 Reps
-
Day 6
1
Pull-Up (Weighted)4 Sets
10 Reps
-
2
Single Arm Iso Row3 Sets
15 Reps
-
3
Lying Leg Curl6 Sets
12 Reps
-
4
Glute Bridge (Barbell)3 Sets
15 Reps
-