Intermediate Hypertrophy 5-Day Split
Build significant muscle with this intermediate 5-day hypertrophy workout split. Focus on progressive overload and targeted muscle development.
- Goal
- hypertrophy
- Split
- Upper/Lower/Push/Pull/Legs
- Days/Week
- 5
- Session
- 75 min
Warmup
5-10 minutes of light cardio (jogging, cycling) followed by dynamic stretches targeting the muscles to be worked that day.
Week 1
Day 1: Upper Body
Chest, Back, Shoulders, Arms
- barbell bench press — 4 × 8-12 (rest 90s)
- pull ups — 3 × 6-10 (rest 90s)
- dumbbell overhead press — 3 × 10-15 (rest 75s)
- barbell row — 3 × 8-12 (rest 90s)
- dumbbell bicep curl — 3 × 12-15 (rest 60s)
- cable tricep pushdown — 3 × 12-15 (rest 60s)
Day 2: Lower Body
Quads, Hamstrings, Glutes, Calves
- barbell back squat — 4 × 8-12 (rest 120s)
- romanian deadlift barbell — 3 × 10-15 (rest 90s)
- leg press — 3 × 12-15 (rest 75s)
- leg curl machine — 3 × 12-15 (rest 60s)
- calf raises standing — 4 × 15-20 (rest 60s)
Day 3: Push (Chest, Shoulders, Triceps)
Chest, Shoulders, Triceps
- incline dumbbell press — 4 × 8-12 (rest 90s)
- dumbbell lateral raise — 3 × 12-15 (rest 60s)
- machine chest press — 3 × 10-15 (rest 75s)
- overhead dumbbell extension — 3 × 12-15 (rest 60s)
- cable pec fly — 3 × 15-20 (rest 60s)
Day 4: Pull (Back, Biceps)
Back, Biceps
- deadlift conventional — 3 × 5-8 (rest 180s)
- lat pulldown machine — 4 × 10-15 (rest 75s)
- face pulls cable — 3 × 15-20 (rest 60s)
- hammer curl dumbbell — 3 × 10-15 (rest 60s)
- barbell shrug — 3 × 10-15 (rest 60s)
Day 5: Legs (Quads, Hamstrings, Glutes)
Quads, Hamstrings, Glutes
- front squat barbell — 3 × 8-12 (rest 90s)
- bulgarian split squat dumbbell — 3 × 10-15 (rest 75s)
- glute ham raise — 3 × 8-12 (rest 90s)
- leg extension machine — 3 × 12-15 (rest 60s)
- seated calf raise — 4 × 15-20 (rest 60s)
Cooldown
5-10 minutes of static stretching, holding each stretch for 20-30 seconds, focusing on major muscle groups.
Progression
Increase the weight lifted by the smallest possible increment when you can comfortably hit the top end of the rep range for all sets. Once you can no longer increase weight, try to add an extra rep or two within the prescribed range. Periodically deload or switch exercises to avoid plateaus.
Equipment needed
- Barbell
- Dumbbells
- Cable Machine
- Bench
- Pull-up Bar
- Leg Press Machine
Suitable for
- Individuals with some training experience
- Those aiming for significant muscle growth
- People who can commit to 5 training days per week
- Lifters comfortable with compound movements
Not recommended for
- Absolute beginners
- Individuals with limited gym access or equipment
- Those unable to commit to 5 days a week
- People recovering from major injuries
Intermediate Hypertrophy 5-Day Split FAQs
What is hypertrophy training?
Hypertrophy training focuses on increasing muscle size. It typically involves moderate rep ranges (6-15) and sufficient volume to stimulate muscle protein synthesis.
How long should I rest between sets?
Rest times are provided for each exercise. Generally, 60-120 seconds for most exercises to allow for sufficient recovery between sets for hypertrophy.
Can I swap exercises?
Yes, you can swap exercises for similar movements if necessary (e.g., dumbbell press for barbell press) but try to maintain the same muscle group focus. Consult a fitness professional if unsure.