5-day hypertrophy and periodization workout plan

### **Purpose of the Workout Plan**  

This 5-day workout plan follows the principles of hypertrophy and periodization to maximize muscle growth. It uses a push/pull/legs/upper/lower split, ensuring balanced development, proper recovery, and efficient use of your equipment.  

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### **Why This Plan Works**  

1. **Progressive Overload**  
   - Gradually increasing the workload (weight, reps, or intensity) ensures your muscles are continually challenged. This is essential for building strength and size over time.  

2. **Training Frequency**  
   - Each muscle group is worked at least twice weekly, which research shows is ideal for hypertrophy. This split balances volume and recovery to optimize growth.  

3. **Balanced Volume**  
   - The plan includes both compound lifts and isolation exercises to target all major muscle groups. Compound lifts like squats and bench presses build strength, while isolation movements like curls refine specific areas.  

4. **Recovery Optimization**  
   - Alternating upper and lower body sessions prevents overuse. The three rest days after this intense 5-day block allow for full recovery, ensuring sustained progress.  

5. **Chest and Shoulder Emphasis**  
   - Two push-focused days and additional shoulder work ensure these muscles get extra attention, aligning with your goals of prioritizing chest and shoulder growth.  

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### **Workout Structure**  

#### **Day 1: Push (Chest, Shoulders, Triceps)**  
- Compound lifts (e.g., incline bench press) target strength and size.  
- Isolation exercises (e.g., lateral raises) add volume for shaping.  

#### **Day 2: Pull (Back, Biceps)**  
- Pull-ups and rows build a strong back and biceps.  
- Isolation movements like dumbbell curls refine the arms.  

#### **Day 3: Legs**  
- Squats and Romanian deadlifts target quads, glutes, and hamstrings.  
- Calf raises ensure lower leg development.  

#### **Day 4: Upper Body (Chest & Back Focus)**  
- Focuses on both pressing and pulling movements, balancing upper-body strength.  

#### **Day 5: Lower Body**  
- Complements Day 3 with variations in squats and deadlifts for complete lower-body growth.  

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### **Key Benefits**  

- **Efficient Programming:** Every session is designed to maximize muscle activation and growth.  
- **Adaptability:** Exercises can be adjusted if a day is missed, maintaining the plan's effectiveness.  
- **Specialized Emphasis:** Prioritizes chest and shoulders while ensuring balanced development of all muscle groups.  

This plan provides a strong foundation for consistent progress and sustainable muscle growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Push

Pull-Up (Weighted)

Barbell Row

Rear Delt Fly (Dumbbell)

Flat Dumbbell Bicep Curls

Hammer Curl

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Split Squat (Barbell)

Goblet Calf Raises

Legs 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Upper Body (Chest & Back Focus

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower Body

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