5-Day Hypertrophy Focused Workout Plan
This intense 5-day plan ensures each major muscle group, including glutes and calves, is worked at least twice a week.
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This intense 5-day plan is designed for medium to advanced bodybuilders seeking maximum muscle growth (hypertrophy), ensuring each major muscle group, including glutes and calves, is worked at least twice a week with sufficient rest. Each session aims for approximately one hour of focused training.
Key Principles:
- %1RM as a Guide: Use the [percentage of one rep maximum) as a starting point. The weight should allow you to hit the target rep range with good form.
- Progressive Overload: Strive to increase weight or reps over time.
- Intensity: Focus on mind-muscle connection and controlled movements.
- Sets to Failure: For sets marked “to failure”, select a weight that allows you to reach muscular failure within or slightly beyond the specified rep range.
- Rest: Keep rest periods between sets to ~60-90 seconds.
- Warm-up: 5-10 minutes of light cardio and dynamic stretching before each workout.
- Cool-down: Finish with static stretching.
- Proper Form: Always prioritise form over weight.
- Nutrition & Recovery: Crucial for muscle growth.
The Modified 5-Day Split:
- Monday: Pull (Back & Biceps) + Abs
- Tuesday: Push (Chest, Shoulders, Triceps)
- Wednesday: Legs (Quads, Hamstrings, Glutes, Calves – Heavy Focus)
- Thursday: Pull (Back & Biceps) + Abs – Variation
- Friday: Push (Chest, Shoulders, Triceps) + Glutes + Calves (Secondary Focus)
Monday: Pull (Back & Biceps) + Abs
| Exercise | Sets | Reps | % 1RM (Approx.) | Notes |
|---|---|---|---|---|
| Back | ||||
| Barbell Rows | 4 | 8-12 | 70-80% | Focus on squeezing shoulder blades |
| Lat Pulldowns (wide grip) | 4 | 10-15 | 65-75% | Controlled eccentric movement |
| Seated Cable Rows | 3 | 10-15 | 65-75% | Squeeze at the peak contraction |
| Dumbbell Pullovers | 3 | 12-15 | 60-70% | Focus on lats stretching |
| Machine or Cable Face Pulls | 3 | 15-20 | 55-65% | Good for rear deltoids and upper back |
| Biceps | ||||
| Barbell Curls | 3 | 8-12 | 70-80% | Strict form |
| Incline Dumbbell Curls | 3 | 10-15 | 65-75% | Stretch at the bottom |
| Hammer Curls (Dumbbell) | 3 | 12-15 | 60-70% | Focus on brachialis and forearm |
| Cable Bicep Curls | 2 | 15-20 | 50-60% | Lighter weight, focus on pump, to failure on last set |
| Abs | ||||
| Hanging Leg Raises | 3 | As many reps as possible with good form | Bodyweight/ Variable | Focus on lower abs |
| Cable Crunches | 3 | 15-20 | 55-65% | Controlled movement |
Tuesday: Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | % 1RM (Approx.) | Notes |
|---|---|---|---|---|
| Chest | ||||
| Barbell Bench Press | 4 | 6-10 | 75-85% | Main compound movement |
| Incline Dumbbell Press | 3 | 8-12 | 70-80% | Target upper chest |
| Decline Machine Press | 3 | 10-15 | 65-75% | Focus on lower chest |
| Cable Flyes (mid-chest) | 3 | 12-15 | 60-70% | Squeeze chest at the centre |
| Shoulders | ||||
| Seated Dumbbell Shoulder Press | 4 | 8-12 | 70-80% | Controlled descent |
| Side Lateral Raises (Dumbbell or Cable) | 3 | 12-15 | 60-70% | Focus on side deltoids, slight lean forward |
| Front Raises (Plate or Dumbbell) | 3 | 12-15 | 60-70% | Focus on front deltoids |
| Triceps | ||||
| Close-Grip Bench Press | 3 | 8-12 | 70-80% | Elbows tucked in |
| Overhead Cable Extensions | 3 | 12-15 | 60-70% | Stretch triceps at the bottom |
| Triceps Pushdowns (Rope Attachment) | 2 | 15-20 | 50-60% | Lighter weight, focus on pump, to failure on last set |
Wednesday: Legs (Quads, Hamstrings, Glutes, Calves – Heavy Focus)
| Exercise | Sets | Reps | % 1RM (Approx.) | Notes |
|---|---|---|---|---|
| Quads | ||||
| Barbell Back Squats | 4 | 6-10 | 75-85% | Deep as comfortable with good form |
| Leg Press | 4 | 10-15 | 70-80% | Vary foot position to target different areas |
| Leg Extensions | 3 | 15-20 | 55-65% | Squeeze quads at the top, to failure on last set |
| Hamstrings | ||||
| Romanian Deadlifts (Dumbbell or Barbell) | 4 | 8-12 | 70-80% | Feel the stretch in the hamstrings |
| Lying Leg Curls | 3 | 12-15 | 60-70% | Controlled movement |
| Seated Leg Curls | 3 | 15-20 | 55-65% | Focus on contraction |
| Glutes | ||||
| Barbell Hip Thrusts | 3 | 8-12 | 70-80% | Squeeze glutes hard at the top |
| Calves | ||||
| Standing Calf Raises | 4 | 15-20 | 60-70% | Full range of motion, squeeze at the top |
| Seated Calf Raises | 3 | 15-20 | 60-70% | Focus on soleus muscle |
Thursday: Pull (Back & Biceps) + Abs – Variation
| Exercise | Sets | Reps | % 1RM (Approx.) | Notes |
|---|---|---|---|---|
| Back | ||||
| Deadlifts (conventional or sumo) | 3 | 5-8 | 80-90% | Heavier lift, focus on form |
| T-Bar Rows | 3 | 8-12 | 70-80% | Alternative to barbell rows |
| Single-Arm Dumbbell Rows | 3 | 10-15 per arm | 65-75% | Focus on lats and upper back |
| Pull-ups or Assisted Pull-ups | 3 | As many reps as possible with good form | Bodyweight/ Variable | Great for overall back width |
| Hyperextensions | 3 | 15-20 | Bodyweight/ Variable | Focus on lower back and hamstrings |
| Biceps | ||||
| EZ Bar Preacher Curls | 3 | 10-15 | 65-75% | Isolate the biceps |
| Concentration Curls | 3 | 12-15 per arm | 60-70% | Focus on peak contraction |
| Reverse Barbell Curls | 2 | 15-20 | 50-60% | Lighter weight, focus on brachialis, to failure on last set |
| Abs | ||||
| Russian Twists | 3 | 15-20 per side | Bodyweight/ Variable | Engage obliques and core |
| Exercise Ball Crunches | 3 | 20-25 | Bodyweight/ Variable | Increased range of motion |
Friday: Push (Chest, Shoulders, Triceps) + Glutes + Calves (Secondary Focus)
To keep this session around 1 hour, the volume on the push exercises is slightly adjusted compared to Tuesday, and focused glute and calf work is added.
| Exercise | Sets | Reps | % 1RM (Approx.) | Notes |
|---|---|---|---|---|
| Chest | ||||
| Dumbbell Bench Press | 3 | 8-12 | 70-80% | Good for range of motion and stabilisation |
| Incline Smith Machine Press | 3 | 10-15 | 65-75% | Consistent path for upper chest |
| Pec Deck Machine | 2 | 15-20 | 50-60% | Focus on squeezing the chest, to failure on last set |
| Shoulders | ||||
| Seated Dumbbell Shoulder Press | 3 | 8-12 | 70-80% | Controlled descent |
| Side Lateral Raises (Cable) | 3 | 12-15 | 60-70% | Constant tension on side deltoids |
| Triceps | ||||
| Skullcrushers (EZ Bar) | 3 | 10-15 | 65-75% | Be mindful of elbow health |
| Cable Triceps Pushdowns (Rope) | 2 | 15-20 | 50-60% | Lighter weight, focus on pump, to failure on last set |
| Glutes | ||||
| Machine Glute Kickbacks | 3 | 15-20 per leg | 55-65% | Focus on glute contraction |
| Cable Pull Throughs | 3 | 15-20 | 55-65% | Focus on glute squeeze at the top |
| Calves | ||||
| Standing Calf Raises (Machine or Dumbbell) | 3 | 15-20 | 60-70% | Focus on full stretch and squeeze |
Use these percentages as a guide to select your working weights. Adjust as necessary based on how the weight feels and your ability to maintain proper form for the target number of repetitions.
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