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ProgramHypertrophy

Simple 5 Week Cycle

Shared by leo

An all-rounder 5 week program. Focuses on a bit of everything, includes two lower days and two upper days.

Session length
45–60 minutes
Experience
Beginner
Equipment
Full gym
Frequency
4 days per week

Preview the program

Expand a workout to explore its exercises.

Cycle 1 / 5

Workout 1: Workout A @ Commercial Gym

7 exercises

  1. Pause Barbell Bench Press

    4 sets

  2. Bent-Over Barbell Row

    3 sets

  3. Seated Cable Fly

    2 sets

  4. Overhand Grip Plate-Loaded Machine Lat Pulldown

    2 sets

  5. Cable Straight Bar Triceps Pushdown

    3 sets

  6. Close Grip EZ Bar Preacher Curl

    2 sets

  7. Single Arm Cable Lateral Raise (With Cable In Front Of Body)

    2 sets

Workout 2: Workout B @ Commercial Gym

7 exercises

  1. Smith Machine Bulgarian Split Squat

    4 sets

  2. Smith Machine Good Morning

    3 sets

  3. Single Leg Leg Extension

    3 sets

  4. Lying Hamstring Curl

    2 sets

  5. Weighted Roman Chair Hip Hinge

    2 sets

  6. Kneeling Cable Crunch

    3 sets

  7. Captain’s Chair Knee Raise

    2 sets

Workout 3: Workout C @ Commercial Gym

7 exercises

  1. Neutral Grip Weighted Pull-Up

    3 sets

  2. Neutral Grip Pin-Loaded Machine Shoulder Press

    3 sets

  3. Neutral Grip Cable Row

    3 sets

  4. 45° Incline Smith Machine Press

    2 sets

  5. Dual Cable Bayesian Curl

    2 sets

  6. Pec Deck Fly

    2 sets

  7. Dumbbell Skull Crusher

    2 sets

Workout 4: Workout D @ Commercial Gym

7 exercises

  1. Hanging Knee Raise

    2 sets

  2. Kneeling Cable Crunch

    3 sets

  3. Hack Squat

    3 sets

  4. Barbell Romanian Deadlift

    2 sets

  5. Leg Extension

    3 sets

  6. Lying Hamstring Curl

    3 sets

  7. Seated Machine Hip Adduction

    2 sets