5-Day Hypertrophy Split
5 days · 33 exercises
Muscle buildingAdvanced5× / week
A high-volume push/pull/legs split with one additional upper-body and one additional lower-body day, for experienced athletes. Every muscle group is hit twice a week at high total volume. Heavy compound lifts in the 6-10 rep range form the base; isolation work at 12-15 reps maximises the hypertrophy stimulus.
Tag 1 – Push
Barbell Bench Press4 × 6-8 · 150s rest
Dumbbell Incline Bench Press4 × 8-10 · 90s rest
Barbell Overhead Press3 × 6-10 · 120s rest
Cable Pec Fly3 × 12-15 · 60s rest
Dumbbell Lateral Raise4 × 12-15 · 60s rest
Cable Bar Pushdown3 × 10-12 · 60s rest
Dumbbell Skullcrusher3 × 10-12 · 60s rest
Tag 2 – Pull
Barbell Deadlift3 × 5-6 · 240s rest
Pull Ups4 × 6-10 · 120s rest
Barbell Bent Over Row4 × 8-10 · 120s rest
Narrow Pulldown3 × 10-12 · 90s rest
Cable Rope Face Pulls3 × 12-15 · 60s rest
Barbell Curl3 × 8-12 · 60s rest
Dumbbell Incline Hammer Curl3 × 10-12 · 60s rest
Tag 3 – Beine
Barbell Squat4 × 6-8 · 180s rest
Machine Leg Press4 × 10-12 · 120s rest
Barbell Stiff Leg Deadlifts3 × 8-10 · 120s rest
Machine Leg Extension3 × 12-15 · 60s rest
Dumbbell Leg Curl3 × 12-15 · 60s rest
Kettlebell Calf Raise4 × 12-15 · 60s rest
Hand Plank3 × 45-60 Sek · 60s rest
Tag 4 – Oberkörper
Barbell Incline Bench Press4 × 8-10 · 120s rest
Dumbbell Row Unilateral4 × 8-10 · 90s rest
Parallel Bar Dips3 × 8-12 · 90s rest
Machine Pulldown3 × 10-12 · 90s rest
Dumbbell Rear Delt Fly3 × 12-15 · 60s rest
Dumbbell Hammer Curl3 × 10-12 · 60s rest
Tag 5 – Unterkörper
Dumbbell Bulgarian Split Squat4 × 8-10 · 90s rest
Kettlebell Hip Thrust4 × 10-12 · 90s rest
Kettlebell Romanian Deadlift3 × 10-12 · 90s rest
Walking Lunge3 × 12-16 · 90s rest
Dumbbell Single Leg Calf Raise4 × 12-15 · 60s rest
Hanging Knee Raises3 × 10-15 · 60s rest