5 Day Hypertrophy Upper/Lower + Upper Specialization Day

High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains.

A program focused on training to failure. Partial reps are allowed after failure , no cheap reps.

Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes.

Feel free to use just lengthened partials on the sets that require high reps. 

You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts.

Feel free to adjust volume based on your recovery and work your way up. 


This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative.

A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Leg Press

Hip Abductor (Machine)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Lower 1 Tuesday 

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Upper 2 Wednesday 

Romanian Deadlift (Barbell)

Leg Extension

Lower 2 Friday

Pec Deck (Machine)

T-Bar Row

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Front Raise (Arm Behind You)

Lateral Raise (Cable)

Upper 3 Saturday

Seated Shoulder Press (Dumbbell)

Lat Prayer

Reverse Pec Deck

Upper 1 Monday

Chest Press (Machine)

0 reviews for 5 Day Hypertrophy Upper/Lower + Upper Specialization Day