Hypertrophy Plan: 5-Day Muscle-Building Split
Bulking
Intermediate
None
Plan Details
The Hypertrophy Plan: 5-Day Muscle-Building Split routine by alexyxt-JEFIT is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 5-day muscle-building plan: 10-13 direct weekly sets for the big muscle groups, each trained on two or more days, 6-20 reps, most sets stopped 1-3 reps short of failure. Mon: Upper Tue: Lower Thu: Back and shoulders Fri: Legs Sat: Chest and arms Reps shown are the bottom of each range: add reps up to the top, then add weight. Run 4-week blocks; in week 4, halve the sets at the same weights. Full guide: jefit.com/blog/hypertrophy-workout-plan
Routine detail
Mon
Upper
Est. 0 min
5 exercises
Barbell Bench Press
0 Set x undefined Rep
Barbell Bent-Over Row
0 Set x undefined Rep
Dumbbell Shoulder Press
0 Set x undefined Rep
Cable Lat Pulldown (Wide Grip)
0 Set x undefined Rep
Cable Tricep Pushdown (Rope)
0 Set x undefined Rep
Tue
Lower
Est. 0 min
5 exercises
Barbell Squat
0 Set x undefined Rep
Barbell Romanian Deadlift
0 Set x undefined Rep
Machine Leg Press
0 Set x undefined Rep
Machine Leg Curl (Prone)
0 Set x undefined Rep
Machine Calf Raise
0 Set x undefined Rep
Thu
Back and shoulders
Est. 0 min
5 exercises
Pull-Up
0 Set x undefined Rep
Cable Seated Row
0 Set x undefined Rep
Dumbbell Reverse Fly
0 Set x undefined Rep
Dumbbell Lateral Raise
0 Set x undefined Rep
Dumbbell Incline Curl
0 Set x undefined Rep
Fri
Legs
Est. 0 min
5 exercises
Hack Squat
0 Set x undefined Rep
Barbell Hip Thrust
0 Set x undefined Rep
Machine Seated Leg Curl
0 Set x undefined Rep
Machine Leg Extension
0 Set x undefined Rep
Machine Seated Calf Raise
0 Set x undefined Rep
Sat
Chest and arms
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
0 Set x undefined Rep
Cable Cross-Over
0 Set x undefined Rep
Barbell Curl
0 Set x undefined Rep
Cable Rope Overhead Tricep Extension
0 Set x undefined Rep
Dumbbell Lateral Raise
0 Set x undefined Rep
