Upper/Lower 5-Day Hybrid
Upper, lower, upper, lower, plus a fifth day for weak points. Linear progression on the strength lifts and double progression on the accessories.
Frequency: 5x / week · Duration: 10 weeks · Workout: ~65 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
5 training days, 22 exercises across the week, 80 sets in total in the 5-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 22 different exercises rather than repeating a few.
Goals: Muscle Gain, Strength
Equipment: Full Gym, Barbell
Weekly Schedule
Upper Strength — Push/Pull
- Bench Press: 5 × 5, rest 3 min
- Barbell Row: 4 × 6, rest 2 min
- Overhead Press: 3 × 8, rest 90s
- Chin-up: 3 × AMRAP, rest 90s
Lower Strength — Legs
4 exercises (Pro).
Upper Volume — Hypertrophy
5 exercises (Pro).
Lower Volume — Hypertrophy
4 exercises (Pro).
Arms + Weak Point — Arms
5 exercises (Pro).
Progression Guidance
Linear progression on strength lifts, double progression on accessories.