5 day hypertrophy program

5 Day Hypertrophy Program

Free 5 day hypertrophy program with high weekly volume, body-part focus, and one-click Gym Log import.

Level

Intermediate

Goal

Push muscle growth with more total weekly training volume and focused sessions.

Frequency

5 training days per week.

Equipment

Well-equipped gym or home gym with enough accessory options.

Hypertrophy Home Gym

5 Day Hypertrophy Program is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the 5 day hypertrophy program template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This 5 day hypertrophy program is organized as a 5 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Chest

Starts on your chosen date

Chest-focused volume

Bench Press — 4 x 8
Incline Press — 3 x 10
Fly Variation — 3 x 12
Pressdown — 3 x 12

Back

1 day later

Back-focused volume

Pull-Up — 4 x 8
Barbell Row — 4 x 8
Seated Row — 3 x 10
Pullover — 3 x 12

Legs

2 days later

Lower-body volume

Back Squat — 4 x 8
Leg Press — 3 x 12
Romanian Deadlift — 3 x 10
Leg Curl — 3 x 12
Calf Raise — 4 x 15

Shoulders

4 days later

Shoulder-focused day

Seated DB Press — 4 x 8
Lateral Raise — 4 x 12
Rear Delt Fly — 3 x 15
Shrug — 3 x 12

Arms

5 days later

Arm-focused day

Barbell Curl — 4 x 10
Hammer Curl — 3 x 12
Skullcrusher — 4 x 10
Cable Pressdown — 3 x 12

Why this template works

High weekly volume for size-focused blocks.
Lets you emphasize lagging muscle groups.
Simple to organize across a workweek.
Good fit for dedicated intermediate lifters.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Intermediate lifters training mainly for muscle gain.
Users who have time and recovery for five sessions.
People who enjoy more exercise variety.

How to track this workout in Gym Log

After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.

Open the import page.
Choose your start date.
Add the template to your Gym Log calendar.
Edit any workout day to personalize the routine.

Coaching notes

Keep one or two cornerstone lifts on each day.
Use recovery habits seriously because the workload is higher.
Trim fluff if sessions start getting too long.

Frequently asked questions

Who should use a 5 day hypertrophy program?

It usually suits intermediates who have enough time, food, and recovery to support higher weekly volume.

Can a 5 day hypertrophy program be too much?

Yes. If performance falls off or soreness never settles, total volume may need to come down.