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Hypertrophy Builder
Classic 5-day split for muscle growth with progressive overload.
5 days / week · Intermediate
Day 1
Chest + Triceps
Push volume
- • Bench 4x8
- • Incline DB 4x10
- • Cable Fly 3x12
- • Skullcrushers 3x10
- • Pushdown 3x12
Day 2
Back + Biceps
Pull volume
- • Deadlift 4x5
- • Pull-Ups 4x8
- • Barbell Row 4x10
- • Curl 3x12
- • Hammer Curl 3x12
Day 3
Legs
Quads + glutes
- • Squat 5x5
- • Leg Press 4x10
- • Walking Lunge 3x12
- • Leg Curl 3x12
- • Calf Raise 4x15
Day 4
Shoulders + Arms
Hypertrophy
- • OHP 4x8
- • Lateral Raise 4x12
- • Rear Delt Fly 3x15
- • EZ Curl 3x10
- • Dips 3x10
Day 5
Posterior + Core
Backside + abs
- • RDL 4x8
- • Pull-Down 4x10
- • Face Pull 3x15
- • Hanging Leg Raise 3x12
- • Plank 3x60s