SCULPTED ATHLETE
5-Day Hypertrophy Program
WEEK 1
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Weekly Progress — tap to complete
Progressive overload
Add weight or 1 rep each week where possible.
Rest periods
60–90 sec hypertrophy · 2–3 min heavy compounds
Tempo & squeeze
Prioritize MMC on every rep. Slow negatives.
Leg recovery
Keep 3–4 days between leg days. Never back-to-back.
This clears all your logged weights, reps and week progress. Cannot be undone.
Program Philosophy
This is a 5-day hypertrophy-focused split built around the principle that maximum muscle growth requires hitting each muscle group with enough volume, tension, and metabolic stress — then giving it adequate time to recover and rebuild larger.
The split separates push, pull, and legs across the week with dedicated shoulder and arm work layered in. Leg days are purposely kept 3–4 days apart — your quads, hamstrings and glutes are the largest muscle groups in the body and require more recovery time than upper body.
Every session uses a mix of compound movements and isolation work. This combination triggers both mechanical tension and metabolic stress — the two primary drivers of hypertrophy.
The split separates push, pull, and legs across the week with dedicated shoulder and arm work layered in. Leg days are purposely kept 3–4 days apart — your quads, hamstrings and glutes are the largest muscle groups in the body and require more recovery time than upper body.
Every session uses a mix of compound movements and isolation work. This combination triggers both mechanical tension and metabolic stress — the two primary drivers of hypertrophy.
WEEK 1
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