Original starter · 6 weeks
Five-Day Hypertrophy Block
Ramp up sets for five weeks on a body part split, then shed the fatigue with a planned deload before it stalls you.
6weeks
5days a week
30sessions
542working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 71 | 56 | −21% |
|---|
| Total reps | 834 | 592 | −29% |
|---|
| Reps per set | 11.7 | 10.6 | −10% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dip | 3 × 12 | RPE 7 | 01:30 |
|---|
| Cable Fly | 2 × 15 | RPE 7 | 01:00 |
|---|
| Pec Deck | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 7 | 01:30 |
|---|
| Back Extension | 3 × 12 | RPE 7 | 01:30 |
|---|
| Straight-Arm Pulldown | 2 × 15 | RPE 7 | 01:00 |
|---|
| Face Pull | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 12 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 15 | RPE 7 | 01:00 |
|---|
| Leg Curl | 2 × 15 | RPE 7 | 01:00 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Cable Lateral Raise | 2 × 15 | RPE 7 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 15 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Chin-Up | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dumbbell Curl | 2 × 15 | RPE 7 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 15 | RPE 7 | 01:00 |
|---|
| Hammer Curl | 2 × 15 | RPE 7 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 15 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 8 | RPE 7.5 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 8 | 01:00 |
|---|
| Pec Deck | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 01:30 |
|---|
| Straight-Arm Pulldown | 3 × 15 | RPE 8 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Cable Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 8 | RPE 7.5 | 02:30 |
|---|
| Chin-Up | 3 × 10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 3
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Dip | 4 × 12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Pec Deck | 3 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 10 | RPE 8 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 4 × 12 | RPE 8 | 01:30 |
|---|
| Back Extension | 4 × 12 | RPE 8 | 01:30 |
|---|
| Straight-Arm Pulldown | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8 | 02:00 |
|---|
| Leg Press | 4 × 12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Leg Curl | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Cable Lateral Raise | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Chin-Up | 4 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Hammer Curl | 3 × 15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8.5 | 01:00 |
|---|
Week 4
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | RPE 8.5 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Dip | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Cable Fly | 4 × 15 | RPE 9 | 01:00 |
|---|
| Pec Deck | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Back Extension | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Straight-Arm Pulldown | 4 × 15 | RPE 9 | 01:00 |
|---|
| Face Pull | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
| Leg Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Cable Lateral Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
| Reverse Pec Deck | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 8.5 | 02:30 |
|---|
| Chin-Up | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 15 | RPE 9 | 01:00 |
|---|
Week 5
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | RPE 9 | 03:00 |
|---|
| Incline Dumbbell Press | 5 × 10 | RPE 9 | 02:00 |
|---|
| Dip | 5 × 12 | RPE 9 | 01:30 |
|---|
| Cable Fly | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Pec Deck | 4 × 15 | RPE 9.5 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 6 | RPE 9 | 03:00 |
|---|
| Barbell Row | 5 × 10 | RPE 9 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 5 × 12 | RPE 9 | 01:30 |
|---|
| Back Extension | 5 × 12 | RPE 9 | 01:30 |
|---|
| Straight-Arm Pulldown | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Face Pull | 4 × 15 | RPE 9.5 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 9 | 03:00 |
|---|
| Romanian Deadlift | 5 × 10 | RPE 9 | 02:00 |
|---|
| Leg Press | 5 × 12 | RPE 9 | 01:30 |
|---|
| Leg Extension | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Leg Curl | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 9.5 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6 | RPE 9 | 03:00 |
|---|
| Dumbbell Shoulder Press | 5 × 10 | RPE 9 | 02:00 |
|---|
| Cable Lateral Raise | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Reverse Pec Deck | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 9 | 03:00 |
|---|
| Chin-Up | 5 × 10 | RPE 9 | 02:00 |
|---|
| Dumbbell Curl | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Hammer Curl | 4 × 15 | RPE 9.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 15 | RPE 9.5 | 01:00 |
|---|
Week 6
DAY 1 - CHEST
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dip | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Fly | 2 × 12 | RPE 6 | 01:00 |
|---|
| Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - BACK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 2 × 8 | RPE 6 | 02:00 |
|---|
| Barbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Back Extension | 2 × 10 | RPE 6 | 01:30 |
|---|
| Straight-Arm Pulldown | 2 × 12 | RPE 6 | 01:00 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 4 - SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 5 - ARMS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Chin-Up | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|