5-Day Strength & Hypertrophy Split
This program focuses on progressive overload through a hybrid powerbuilding approach. We prioritize heavy compound movements early in the week when CNS fatigue is lowest, transitioning to mechanical tension and metabolic stress (hypertrophy) in the later sessions.
0. The Primer #
Do not jump straight into your working sets. We need to increase core temperature and promote synovial fluid flow in the joints. Perform 2 rounds of: 10 Bird-Dogs, 15 Air Squats, and 10 Scapular Pull-ups.
1. Weekly Training Schedule #
Select your session. Ensure you are tracking your lifts—if you aren't beating last week's numbers (reps or weight), you aren't growing.
Focus on bracing and 'rooting' your feet into the floor.
2. Session Performance Log #
Tracking RPE (Rate of Perceived Exertion) is critical to prevent overtraining.
Intensity Level (RPE Scale): 8 = 2 reps left in the tank. 9 = 1 rep left. 10 = Absolute failure.
3. Body Mass Trend #
Consistent weigh-ins provide the data needed to adjust caloric intake. Look for 7-day moving averages rather than daily spikes.
Pro Tip: If your Intensity Level hits 10 for three consecutive sessions on the same lift without a weight increase, it's time for a deload week.