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 PressBrust
Dumbbell Incline Bench PressBrust
Barbell Overhead PressSchultern
Cable Pec FlyBrust
Dumbbell Lateral RaiseSchultern
Cable Bar PushdownArme
Dumbbell SkullcrusherArme
Tag 2 – Pull
Barbell DeadliftRücken
Pull UpsRücken
Barbell Bent Over RowRücken
Narrow PulldownRücken
Cable Rope Face PullsSchultern
Barbell CurlArme
Dumbbell Incline Hammer CurlArme
Tag 3 – Beine
Barbell SquatBeine
Machine Leg PressBeine
Barbell Stiff Leg DeadliftsBeine
Machine Leg ExtensionBeine
Dumbbell Leg CurlBeine
Kettlebell Calf RaiseBeine
Hand PlankCore
Tag 4 – Oberkörper
Barbell Incline Bench PressBrust
Dumbbell Row UnilateralRücken
Parallel Bar DipsBrust
Machine PulldownRücken
Dumbbell Rear Delt FlySchultern
Dumbbell Hammer CurlArme
Tag 5 – Unterkörper
Dumbbell Bulgarian Split SquatBeine
Kettlebell Hip ThrustBeine
Kettlebell Romanian DeadliftBeine
Walking LungeBeine
Dumbbell Single Leg Calf RaiseBeine
Hanging Knee RaisesCore