5 Day Hypertrophy Program - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

5 Day Hypertrophy Program - JEFIT

5 Day Hypertrophy Program banner

5 Day Hypertrophy Program

AUDIO TIP

Bulking

Intermediate

Barbell

Plan Details

The 5 Day Hypertrophy Program routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Warm up main exercise Set Weight Reps Rest 1 50% working weight 8 45-60s 2 70% working weight 3-4 45-60s 3 90% working weight 1 2min BEGIN WORKING SETS https://youtu.be/d1hNdHY8pJo?si=zJ1XYwjgOSvubfK9

Routine detail

Day 1

QUADS/CHEST/BACK

Est. 0 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 8,4,1,8,8,5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10,10,6 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 15,15,10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10,10,6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15,15,10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

2 Sets x 12,8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

1 Set x 15 Reps

Day 2

GLUTES/HAMS/SHOULDERS/ARMS

Est. 0 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 8,4,1,10,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10,10,6 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 12,12,12,8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12,12,8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10,10,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12,8 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

2 Sets x 12,8 Reps

Day 4

CHEST/BACK

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 8,4,1,8,8,5 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 10,10,10,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 15,10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 15,10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 15,10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 20,20,12 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

2 Sets x 15,10 Reps

Day 5

LEGS

Est. 0 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8,4,1,8,5 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

4 Sets x 12,12,12,8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 15,10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

2 Sets x 12,8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 12,8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12,12,12,8 Reps

Day 6

SHOULDERS/ARMS

Est. 0 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 8,4,1,8,8,5 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

2 Sets x 12,8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10,10,6 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

3 Sets x 15,15,10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15,15,10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15,15,10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20,20,12 Reps