Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
- Goal
- Muscle gain
- Level
- Advanced
- Frequency
- 5 days a week
- Duration
- 12 weeks
Equipment needed
Day by day
Upper Power
- 1Barbell Bent-over RowUpper back3 × 3-5180 s rest
- 2Pull-upLats2 × 6-10120 s rest
- 3Barbell Bench PressChest3 × 3-5180 s rest
- 4Chest DipChest2 × 6-10120 s rest
- 5Dumbbell Shoulder PressShoulders3 × 6-1090 s rest
- 6Barbell CurlBiceps3 × 6-1060 s rest
- 7Skull CrusherTriceps3 × 6-1060 s rest
Lower Power
- 1Barbell Back SquatQuadriceps3 × 3-5180 s rest
- 2Hack SquatQuadriceps2 × 6-10120 s rest
- 3Leg ExtensionQuadriceps2 × 6-1090 s rest
- 4Romanian DeadliftHamstrings3 × 5-8120 s rest
- 5Lying Leg CurlHamstrings2 × 6-1090 s rest
- 6Standing Calf RaiseCalves3 × 6-1060 s rest
Back + Shoulders Hypertrophy
- 1Barbell Bent-over RowUpper back6 × 360 s rest
- 2Seated Cable RowUpper back3 × 8-1290 s rest
- 3Close-grip PulldownLats3 × 8-1290 s rest
- 4Chest-Supported Dumbbell RowUpper back2 × 12-1560 s rest
- 5Dumbbell Shoulder PressShoulders3 × 8-1290 s rest
- 6Lateral RaiseShoulders3 × 12-2060 s rest
- 7Dumbbell ShrugTraps2 × 12-1560 s rest
Lower Hypertrophy
- 1Barbell Back SquatQuadriceps6 × 390 s rest
- 2Hack SquatQuadriceps3 × 8-1290 s rest
- 3Leg PressQuadriceps2 × 12-1590 s rest
- 4Leg ExtensionQuadriceps3 × 15-2060 s rest
- 5Romanian DeadliftHamstrings3 × 8-1290 s rest
- 6Seated Leg CurlHamstrings2 × 12-1560 s rest
- 7Seated Calf RaiseCalves4 × 10-1560 s rest
Chest + Arms Hypertrophy
- 1Dumbbell Bench PressChest6 × 360 s rest
- 2Incline Dumbbell PressChest3 × 8-1290 s rest
- 3Cable CrossoverChest2 × 12-1560 s rest
- 4Preacher CurlBiceps3 × 8-1260 s rest
- 5Concentration CurlBiceps2 × 12-1545 s rest
- 6Overhead Triceps ExtensionTriceps3 × 8-1260 s rest
- 7Rope Triceps PushdownTriceps2 × 12-1545 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone with solid technique on heavy compound lifts and a long training history. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
5 days a week for 12 weeks. The program has 5 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Machine, Barbell, Cable, EZ bar, Pull-up bar.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.