5-Day Upper / Lower
5-Day Upper / Lower is a 5-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the 5-Day Upper / Lower?
5-Day Upper / Lower is a 5-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press
- Row
- Overhead Press
- Lat Pulldown
- Lateral Raise
- Triceps Pressdown
Use the main presses and rows as progression anchors.
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Calf Raise
- Abs
Keep lower-body volume challenging but recoverable.
- Incline Press
- Pull-Up
- Chest-Supported Row
- Machine Press
- Rear Delt Fly
- Curl
Use different angles while balancing weekly pushing and pulling volume.
- Deadlift
- Bulgarian Split Squat
- Hack Squat
- Leg Extension
- Leg Curl
- Calf Raise
Avoid making every lower-body movement maximal effort.
- Dumbbell Bench Press
- Seated Cable Row
- Lat Pulldown
- Lateral Raise
- Curl
- Triceps Extension
Use this lighter upper session to add useful volume without excessive fatigue.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Progress repetitions and load over time while monitoring weekly fatigue. The fifth day can be reduced or skipped if recovery is poor.
Accuracy note
Gym Log original five-day upper/lower template; it is not a named published routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5-Day Upper / Lower
How many days per week is the 5-Day Upper / Lower?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the 5-Day Upper / Lower for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the 5-Day Upper / Lower in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.