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Strength & Hypertrophy - 5 Week Plan (inspired by RP Strength)
Bulking
Advanced
None
Plan Details
The Strength & Hypertrophy - 5 Week Plan (inspired by RP Strength) routine by bill.e is a 35 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Guiding Principles Progressive Overload: The primary method of progression is adding sets each week. You should also aim to increase the weight on your lifts when you can comfortably hit the top of your rep range. Intensity (Reps in Reserve - RIR): The goal for Week 1 is to choose a weight that allows you to complete all prescribed sets and reps leaving about 2-3 Reps in Reserve (RIR). This aligns with starting at your Minimum Effective Volume (MEV). Deload: The deload in Week 5 is a mandatory part of the program to manage fatigue and allow your body to recover and grow stronger.
Routine detail
Day 1
Week 1 - Day 1 - Upper Body (Strength Focus)
Est. 40 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10,6,6,6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 2
Week 1 - Day 2 - Lower Body (Strength Focus)
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 10,4,4,4 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Day 3
Week 1 - Day 3 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Week 1 - Day 4 - Upper Body (Hypertrophy Focus)
Est. 46 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12,8,8,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 5
Week 1 - Day 5 - Lower Body (Hypertrophy Focus)
Est. 38 min
5 exercises
Barbell Squat
4 Sets x 10,8,8,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 6
Week 1 - Day 6 - Arms & Delts (Accessory Focus)
Est. 34 min
5 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 7
Week 1 - Day 7 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2 - Day 1 - Upper Body (Strength Focus)
Est. 43 min
6 exercises
Barbell Incline Bench Press
5 Sets x 10,6,6,6,6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 9
Week 2 - Day 2 - Lower Body (Strength Focus)
Est. 47 min
6 exercises
Barbell Deadlift
5 Sets x 10,4,4,4,4 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Day 10
Week 2 - Day 3 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 11
Week 2 - Day 4 - Upper Body (Hypertrophy Focus)
Est. 52 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 12,8,8,8,8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 12
Week 2 - Day 5 - Lower Body (Hypertrophy Focus)
Est. 42 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,8,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 13
Week 2 - Day 6 - Arms & Delts (Accessory Focus)
Est. 37 min
5 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 14
Week 2 - Day 7 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 15
Week 3 - Day 1 - Upper Body (Strength Focus)
Est. 51 min
6 exercises
Barbell Incline Bench Press
6 Sets x 10,6,6,6,6,6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 16
Week 3 - Day 2 - Lower Body (Strength Focus)
Est. 54 min
6 exercises
Barbell Deadlift
5 Sets x 10,4,4,4,4 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 17
Week 3 - Day 3 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 18
Week 3 - Day 4 - Upper Body (Hypertrophy Focus)
Est. 59 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 12,8,8,8,8 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 19
Week 3 - Day 5 - Lower Body (Hypertrophy Focus)
Est. 49 min
5 exercises
Barbell Squat
6 Sets x 10,8,8,8,8,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 20
Week 3 - Day 6 - Arms & Delts (Accessory Focus)
Est. 39 min
5 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 21
Week 3 - Day 7 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 22
Week 4 - Day 1 - Upper Body (Strength Focus)
Est. 53 min
6 exercises
Barbell Incline Bench Press
6 Sets x 10,6,6,6,6,6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 9 Reps
Day 23
Week 4 - Day 2 - Lower Body (Strength Focus)
Est. 56 min
6 exercises
Barbell Deadlift
6 Sets x 10,4,4,4,4,4 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 24
Week 4 - Day 3 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 25
Week 4 - Day 4 - Upper Body (Hypertrophy Focus)
Est. 62 min
6 exercises
Dumbbell Incline Bench Press
6 Sets x 12,8,8,8,8,8 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 26
Week 4 - Day 5 - Lower Body (Hypertrophy Focus)
Est. 49 min
5 exercises
Barbell Squat
6 Sets x 10,8,8,8,8,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 27
Week 4 - Day 6 - Arms & Delts (Accessory Focus)
Est. 43 min
5 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 28
Week 4 - Day 7 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 29
Week 5 (Deload) - Day 1 - Upper Body (Strength Focus)
Est. 30 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10,6,6 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Machine Assisted Pull-Up
2 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Barbell Shrug
2 Sets x 9 Reps
Day 30
Week 5 (Deload) - Day 2 - Lower Body (Strength Focus)
Est. 32 min
6 exercises
Barbell Deadlift
3 Sets x 10,4,4 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Decline Crunch
2 Sets x 10 Reps
Day 31
Week 5 (Deload) - Day 3 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
Day 32
Week 5 (Deload) - Day 4 - Upper Body (Hypertrophy Focus)
Est. 35 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12,8,8 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Fly
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 33
Week 5 (Deload) - Day 5 - Lower Body (Hypertrophy Focus)
Est. 27 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 34
Week 5 (Deload) - Day 6 - Arms & Delts (Accessory Focus)
Est. 26 min
5 exercises
Dumbbell Incline Curl
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Day 35
Week 5 (Deload) - Day 7 - Rest or Light Cardio
Est. 0 min
0 exercises
This day is empty
