Hypertrophy Training Plan
5-Day High Volume Hypertrophy
A structured 5-day Hypertrophy program designed for steady strength and muscle gains.
Target Goal
Hypertrophy
Days Per Week
5 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | 5-Day High Volume Hypertrophy — Chest Focus | Barbell Bench Press, Incline DB Press, Cable Flyes | 3–4 sets x 8–12 reps |
| Day 2 | 5-Day High Volume Hypertrophy — Back & Lats Focus | Deadlift, Barbell Row, Lat Pulldowns | 3–4 sets x 6–10 reps |
| Day 3 | 5-Day High Volume Hypertrophy — Shoulders & Traps | Overhead Press, Dumbbell Lateral Raises, Face Pulls | 3–4 sets x 10–12 reps |
| Day 4 | 5-Day High Volume Hypertrophy — Legs & Lower Body | Barbell Squat, Leg Press, Romanian Deadlift | 3–4 sets x 8–12 reps |
| Day 5 | 5-Day High Volume Hypertrophy — Arms & Core | Barbell Curls, Triceps Pushdowns, Hammer Curls, Ab Curls | 3–4 sets x 10–15 reps |
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