Program Description
This is a 5x weekly hypertrophy program focused on building a balanced physique, but with extra emphasis on the upper body. Designed to be run Monday-Friday, this works great for people who hit the gym before / after their 9-5 job each day. Split is: M- Push T- Legs and Pull Combo W- Arms R- Legs F- Upper Body
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedMay 13, 2024 06:22
- Last EditedSep 04, 2024 04:26
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
2
BSU Push Ups
2
3.5 mins
3
Seated DB Lateral Raises
3
10-20 reps
4
Tricep Pushdown (Cable)
3
8-15 reps
5
Overhead Tricep Extension (Cable)
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
2
Preacher Curl (Dumbbell)
3
8-15 reps
3
Tricep Pushdown (Cable)
3
8-15 reps
4
Overhead Tricep Extension (Cable)
3
8-15 reps
5
Hammer Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
2
Leg Press
3
8-15 reps
3
SSB Squat
2
5-8 reps
4
Decline Crunch (Weighted)
3
8-15 reps
5
Seated Calf Raise
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
1B
Dip (Assisted)
3
8-15 reps
2A
Chest Supported Row (Machine)
3
8-15 reps
2B
BSU Push Ups
2
3.5 mins
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
3B
Upright Row (Dumbbell)
3
8-15 reps
4A
Bicep Curl (Cable)
3
8-15 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
6-9 Reps
10-12 Reps
2
BSU Push Ups2 Sets
3.5 mins
3
Seated DB Lateral Raises3 Sets
10-20 Reps
4
Tricep Pushdown (Cable)3 Sets
8-15 Reps
5
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
Day 2
1
Pull-Up (Weighted)1 Set
1 Set
6-9 Reps
10-12 Reps
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-9 Reps
10-12 Reps
3
Seal Row1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
4
Single Leg Extension1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
5
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
Day 3
1
Incline Curl (Dumbbell)3 Sets
8-15 Reps
2
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
3
Tricep Pushdown (Cable)3 Sets
8-15 Reps
4
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
5
Hammer Curl3 Sets
8-15 Reps
Day 4
1
Leg Curl3 Sets
8-15 Reps
2
Leg Press3 Sets
8-15 Reps
3
SSB Squat2 Sets
5-8 Reps
4
Decline Crunch (Weighted)3 Sets
8-15 Reps
5
Seated Calf Raise3 Sets
10-20 Reps
Day 5
1A
Pull-Up (Assisted)3 Sets
8-15 Reps
1B
Dip (Assisted)3 Sets
8-15 Reps
2A
Chest Supported Row (Machine)3 Sets
8-15 Reps
2B
BSU Push Ups2 Sets
3.5 mins
3A
Seated Overhead Press (Dumbbell)3 Sets
8-15 Reps
3B
Upright Row (Dumbbell)3 Sets
8-15 Reps
4A
Bicep Curl (Cable)3 Sets
8-15 Reps
4B
V-Handle Tricep Pushdown (Cable)3 Sets
8-15 Reps