U/L 5x Day

by Benjamin Sperling

Program Description

Simple upper lower 5x a week program, mostly for bench strength and squat, some accessories

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 21, 2025 07:49
Last Edited
Feb 21, 2025 08:17

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WEEK 1

Day 1

1

Bench Press (Close Grip)

1

1

1

5 reps

4 reps

3 reps

RPE 8

RPE 8

RPE 8

2

Bench Press (Dumbbell)

3

6 reps

RPE 8

3

Pull-Up (Weighted)

1

1

5 reps

4 reps

RPE 9

RPE 9

4A

Bicep Curl (Barbell)

3

8 reps

RPE 9

4B

Skull Crusher (Barbell)

3

8 reps

RPE 9

5

Rear Delt Fly (Cable)

3

8 reps

RPE 8

Day 2

1

Squat (Barbell)

1

1

1

5 reps

4 reps

3 reps

RPE 8

RPE 8

RPE 8

2

Single Leg Press

3

8 reps

RPE 8

3

Seated Hamstring Curl

3

8 reps

RPE 8

4

Standing Calf Raise

2

10 reps

RPE 9

Day 3

1

Day Off

1

1 reps

RPE 1

Day 4

1

Bench Press (Barbell)

3

6 reps

RPE 7

2

Bench Press (Paused)

2

3 reps

RPE 8

3

Lat Pulldown (Neutral Grip)

1

1

1

8 reps

7 reps

6 reps

RPE 8

RPE 9

RPE 10

4A

Overhead Tricep Extension (Cable)

1

1

1

12 reps

12 reps

10 reps

RPE 8

RPE 9

RPE 10

4B

Bicep Curl (Cable)

2

1

6 reps

6 reps

RPE 9

RPE 10

5

Reverse Bicep Curl (EZ Bar)

2

1

12 reps

10 reps

RPE 8

RPE 8

Day 5

1

Deadlift (Barbell)

1

2 reps

RPE 9.5

2

Romanian Deadlift (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 7

RPE 8

RPE 9

3

Squat (Paused)

1

6 reps

RPE 10

4

Hip Thrust (Machine)

3

6 reps

RPE 8

5

Standing Calf Raise

2

8 reps

RPE 9

Day 6

1

Bench Press (Barbell)

2

4 reps

RPE 8

2

Incline Bench Press (Dumbbell)

1

1

1

8 reps

7 reps

6 reps

RPE 7

RPE 8

RPE 9

3

Barbell Row

3

6 reps

-

4A

Bayesian Curl

1

1

1

12 reps

10 reps

8 reps

RPE 8

RPE 9

RPE 10

4B

Single Arm Tricep Extension (Cable)

1

1

1

12 reps

10 reps

8 reps

RPE 8

RPE 9

RPE 10

5

Lateral Raise (Cable)

1

1

1

12 reps

10 reps

8 reps

RPE 9

RPE 9

RPE 10

Day 1

1

Bench Press (Close Grip)

1 Set

1 Set

1 Set

5 Reps

4 Reps

3 Reps

@8

@8

@8

2

Bench Press (Dumbbell)

3 Sets

6 Reps

@8

3

Pull-Up (Weighted)

1 Set

1 Set

5 Reps

4 Reps

@9

@9

4A

Bicep Curl (Barbell)

3 Sets

8 Reps

@9

4B

Skull Crusher (Barbell)

3 Sets

8 Reps

@9

5

Rear Delt Fly (Cable)

3 Sets

8 Reps

@8

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

4 Reps

3 Reps

@8

@8

@8

2

Single Leg Press

3 Sets

8 Reps

@8

3

Seated Hamstring Curl

3 Sets

8 Reps

@8

4

Standing Calf Raise

2 Sets

10 Reps

@9

Day 3

1

Day Off

1 Set

1 Reps

@1

Day 4

1

Bench Press (Barbell)

3 Sets

6 Reps

@7

2

Bench Press (Paused)

2 Sets

3 Reps

@8

3

Lat Pulldown (Neutral Grip)

1 Set

1 Set

1 Set

8 Reps

7 Reps

6 Reps

@8

@9

@10

4A

Overhead Tricep Extension (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

10 Reps

@8

@9

@10

4B

Bicep Curl (Cable)

2 Sets

1 Set

6 Reps

6 Reps

@9

@10

5

Reverse Bicep Curl (EZ Bar)

2 Sets

1 Set

12 Reps

10 Reps

@8

@8

Day 5

1

Deadlift (Barbell)

1 Set

2 Reps

@9.5

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

@7

@8

@9

3

Squat (Paused)

1 Set

6 Reps

@10

4

Hip Thrust (Machine)

3 Sets

6 Reps

@8

5

Standing Calf Raise

2 Sets

8 Reps

@9

Day 6

1

Bench Press (Barbell)

2 Sets

4 Reps

@8

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

7 Reps

6 Reps

@7

@8

@9

3

Barbell Row

3 Sets

6 Reps

-

4A

Bayesian Curl

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8

@9

@10

4B

Single Arm Tricep Extension (Cable)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8

@9

@10

5

Lateral Raise (Cable)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@9

@9

@10