5 Day Hypertrophy Program

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Cable)

Arnold Press

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

PUSH A

Pull-Up (Bodyweight)

Seal Row

Seated Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Rear Delt Fly (Machine)

PULL A

Pendulum Squat

Bulgarian Split Squat (Barbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Seated Hamstring Curl

Leg Extension

Ab Wheel

LEGS

Overhead Press (Machine)

Decline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Close Grip Bench Press (Smith Machine)

Tricep Kickback

PUSH B

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Standing Pullover (Cable)

Preacher Curl (Barbell)

Hammer Curl (Cable)

Shrug (Barbell)

PULL B

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