5.0
(1 rating)
Program Description
Progression Plan Compounds (Squat, Bench, Deadlifts, Overhead Press) Double Progression (increase reps first, then add 2.5-5 kg). Example: If you hit 10 reps at 100 kg, increase to 102.5 kg and restart at 6 reps. Machines & Isolation Work Increase reps first (e.g., 12 → 15 reps), then increase weight by 2.5-5 kg.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMay 19, 2025 08:30
- Last EditedJun 18, 2025 12:28

Summary
Unlock your muscle-building potential with this comprehensive 5 Day Hypertrophy Program designed for serious lifters. Over five weeks, you’ll engage in targeted workouts that focus on both push and pull movements, ensuring balanced development across all major muscle groups. Each session incorporates a mix of compound and isolation exercises, with rep ranges tailored to maximize hypertrophy. Commit to this structured plan and watch your strength and size transform as you push your limits in the gym!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
-
4
Arnold Press3 Sets
8-12 Reps
-
5
Lateral Raise (Machine)3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
7
Dip (Bodyweight)3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Bodyweight)4 Sets
6-10 Reps
-
2
Seal Row3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
10-12 Reps
-
4
Face Pull3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Incline Hammer Curl (Dumbbell)3 Sets
10-12 Reps
-
7
Rear Delt Fly (Machine)3 Sets
12-15 Reps
-
Day 3
1
Pendulum Squat4 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)3 Sets
10-15 Reps
-
4
Calf Raise (Machine)4 Sets
12-20 Reps
-
5
Seated Hamstring Curl3 Sets
12-15 Reps
-
6
Leg Extension3 Sets
12-15 Reps
-
7
Ab Wheel3 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Machine)4 Sets
6-10 Reps
-
2
Decline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Close Grip Bench Press (Smith Machine)3 Sets
8-12 Reps
-
6
Tricep Kickback3 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)4 Sets
4-6 Reps
-
2
Lat Pulldown3 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)3 Sets
10-12 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)3 Sets
10-12 Reps
-
6
Hammer Curl (Cable)3 Sets
12-15 Reps
-
7
Shrug (Barbell)3 Sets
12-15 Reps
-