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Topic

Best 5-Day Workout for Hypertrophy

Five-day hypertrophy options: PPL variants and upper/lower with a weak-point day.

Overview

Five training days let you run a PPL-style week with an extra rest day or an upper/lower plan plus specialization. Use the fifth day with intent.

Weekly schedule

  • Day 1— Push

    • Barbell or dumbbell bench press
    • Overhead press
    • Incline press or dips
    • Lateral raises
    • Triceps extension

  • Day 2— Pull

    • Barbell or chest-supported row
    • Lat pulldown or pull-up
    • Seated cable row
    • Face pulls
    • Biceps curl

  • Day 3— Legs

    • Squat or leg press
    • Romanian deadlift
    • Lunges or split squats
    • Leg curl
    • Calf raise

  • Day 4— Push (volume)

    • Barbell or dumbbell bench press
    • Overhead press
    • Incline press or dips
    • Lateral raises
    • Triceps extension

  • Day 5— Pull + posterior chain

    • Barbell or chest-supported row
    • Lat pulldown or pull-up
    • Seated cable row
    • Romanian deadlift
    • Face pulls

  • Day 6–7— Rest

    • Walk
    • Mobility

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters with five reliable training days chasing muscle growth.

FAQ

PPL or UL +1?
PPL if you like pattern days; UL+1 if you already love upper/lower.
Is five better than four?
Only if the extra day adds useful volume you recover from.
Deloads?
Every 4–6 hard weeks is a solid default.

Track your 5-day hypertrophy plan alongside calories in OptaFit.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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