I have created a 5-day gym program that focuses on hypertrophy and minimal rest time. The program includes supersets and a split that works one primary muscle and then works the opposite muscle to minimize rest time. The program starts with bigger or compound movements and then works towards isolated movements. You can train 5 days per week and do legs twice per week. Here is the 8-week program: Week 1-2: Day 1: Chest and Back Barbell Bench Press (4 sets x 8-10 reps) Bent-Over Barbell Rows (4 sets x 8-10 reps) Incline Dumbbell Press (3 sets x 10-12 reps) Seated Cable Rows (3 sets x 10-12 reps) Cable Flyes (3 sets x 12-15 reps) Lat Pulldowns (3 sets x 12-15 reps) Hyperextensions (3 sets x 12-15 reps) Day 2: Legs and Abs Barbell Squats (4 sets x 8-10 reps) Romanian Deadlifts (4 sets x 8-10 reps) Leg Press (3 sets x 10-12 reps) Leg Curls (3 sets x 10-12 reps) Standing Calf Raises (3 sets x 12-15 reps) Seated Calf Raises (3 sets x 12-15 reps) Russian Twists (3 sets x 30-60 seconds) Side Plank (3 sets x 30-60 seconds) Day 3: Shoulders and Arms Seated Dumbbell Press (4 sets x 8-10 reps) Barbell Upright Rows (4 sets x 8-10 reps) Dumbbell Lateral Raises (3 sets x 10-12 reps) Cable Tricep Pushdowns (3 sets x 10-12 reps) Dumbbell Hammer Curls (3 sets x 10-12 reps) Cable Bicep Curls (3 sets x 12-15 reps) Day 4: Legs and Abs Leg Extensions (4 sets x 8-10 reps) Leg Press (4 sets x 8-10 reps) Walking Lunges (3 sets x 10-12 reps) Seated Leg Curls (3 sets x 10-12 reps) Standing Calf Raises (3 sets x 12-15 reps) Seated Calf Raises (3 sets x 12-15 reps) Bicycle Crunches (3 sets x 30-60 seconds) Oblique Crunches (3 sets x 30-60 seconds) Day 5: Shoulders and Back Seated Military Press (4 sets x 8-10 reps) Dumbbell Lateral Raises (4 sets x 8-10 reps) Cable Face Pulls (3 sets x 10-12 reps) Wide-Grip Lat Pulldowns (3 sets x 10-12 reps) Seated Cable Rows (3 sets x 12-15 reps) Reverse Flyes (3 sets x 12-15 reps) Hyperextensions (3 sets x 12-15 reps) Week 3-4: Day 1: Chest and Back Incline Dumbbell Press (4 sets x 8-10 reps) Bent-Over Dumbbell Rows (4 sets x 8-10 reps) Barbell Bench Press (3 sets x 10-12 reps) Seated Cable Rows (3 sets x 10-12 reps) Cable Flyes (3 sets x 12-15 reps) Lat Pulldowns (3 sets x 12-15 reps) Hyperextensions (3 sets x 12-15 reps) Day 2: Legs and Abs Barbell Squats (4 sets x 8-10 reps) Romanian Deadlifts (4 sets x 8-10 reps) Leg Press (3 sets x 10-12 reps) Leg Curls (3 sets x 10-12 reps) Standing Calf Raises (3 sets x 12-15 reps) Seated Calf Raises (3 sets x 12-15 reps) Russian Twists (3 sets x 30-60 seconds) Side Plank (3 sets x 30-60 seconds) Day 3: Shoulders and Arms Seated Dumbbell Press (4 sets x 8-10 reps) Barbell Upright Rows (4 sets x 8-10 reps) D ay 4: Legs and Abs Leg Extensions (4 sets x 8-10 reps) Leg Press (4 sets x 8-10 reps) Walking Lunges (3 sets x 10-12 reps) Seated Leg Curls (3 sets x 10-12 reps) Standing Calf Raises (3 sets x 12-15 reps) Seated Calf Raises (3 sets x 12-15 reps) Bicycle Crunches (3 sets x 30-60 seconds) Oblique Crunches (3 sets x 30-60 seconds) Day 5: Shoulders and Back Seated Military Press (4 sets x 8-10 reps) Dumbbell Lateral Raises (4 sets x 8-10 reps) Cable Face Pulls (3 sets x 10-12 reps) Wide-Grip Lat Pulldowns (3 sets x 10-12 reps) Seated Cable Rows (3 sets x 12-15 reps) Reverse Flyes (3 sets x 12-15 reps) Hyperextensions (3 sets x 12-15 reps) This program is designed to help you maximize size and strength gains by working out for about an hour per day. It includes exercises that focus on your areas of focus, and it uses supersets and a split that works one primary muscle and then works the opposite of dormant muscle to minimize rest time. Remember to adjust the weights and reps based on your current fitness level and goals, and to consult with a certified personal trainer or a healthcare professional before starting any new workout plan. The workout days are set out to allow for adequate recovery time for muscle groups, before they are worked out again.