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Program

5-Day Strength & Mass Program

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Intermediate
Level
55 days per week
Frequency
33 months
Duration
This plan is for you if you want to build strength, gain muscle, and follow a structured program that combines heavy compound lifting with higher-volume bodybuilding work.
It’s designed for intermediate lifters with 6 months to 4 years of consistent training experience who already know the main lifts and want a clear plan for building size and strength.
The program uses a two-phase weekly structure: strength work early in the week, followed by hypertrophy-focused sessions later in the week. Strength days build your ability to move heavier loads, while hypertrophy days use that strength to drive muscle growth through more volume.
Most sets should be challenging, but controlled. Aim to finish with 1–3 reps in reserve on most exercises, and avoid grinding reps with poor form.
Day 1: Upper Strength

All three compound lifts are trained heavy here. Rest fully between sets. The goal is maximum force output, not fatigue. If any lift feels off, drop the weight and focus on technique.

Bench Press
Bench Press

4 sets - 3-5 reps

Bent Over Row
Bent Over Row

4 sets - 3-5 reps

Barbell Standing Military Press
Barbell Standing Military Press

3 sets - 3-5 reps

Weighted Tricep Dips
Weighted Tricep Dips

3 sets - 6-8 reps

Hammer Curl
Hammer Curl

3 sets - 6-8 reps

Day 2: Lower Strength

Squat first while you're freshest, then deadlift. The RDL and leg curl that follow are lower intensity. Treat them as quality accessory work, not all-out efforts.

Full Squat
Full Squat

4 sets - 3-5 reps

Deadlift
Deadlift

3 sets - 3-5 reps

Romanian Deadlift
Romanian Deadlift

3 sets - 6-8 reps

Lever Lying Leg Curl
Lever Lying Leg Curl

3 sets - 8-10 reps

Lever Standing Calf Raise
Lever Standing Calf Raise

3 sets - 10-12 reps

Day 3: Push Hypertrophy

Volume day for the pushing muscles. The goal here is quality reps and a strong mind-muscle connection, not just moving weight.

Incline Bench Press
Incline Bench Press

4 sets - 8-12 reps

Lever Chest Press
Lever Chest Press

3 sets - 10-12 reps

Cable Standing Fly
Cable Standing Fly

3 sets - 12-15 reps

Seated Shoulder Press
Seated Shoulder Press

4 sets - 8-12 reps

Cable One Arm Lateral Raise
Cable One Arm Lateral Raise

3 sets - 12-15 reps

Barbell Lying Triceps Extension Skull Crusher
Barbell Lying Triceps Extension Skull Crusher

3 sets - 10-12 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 12-15 reps

Day 4: Pull Hypertrophy

Pull everything. Focus on feeling the back work on every row and pulldown. Don't let your arms do the job.

Cable Wide-Grip Lat Pulldown
Cable Wide-Grip Lat Pulldown

4 sets - 8-12 reps

Straight Back Seated Row
Straight Back Seated Row

4 sets - 8-12 reps

Incline Row
Incline Row

3 sets - 10-12 reps

Barbell Curl
Barbell Curl

4 sets - 8-10 reps

Close Grip Preacher Curl
Close Grip Preacher Curl

3 sets - 10-12 reps

Cable Hammer Curl
Cable Hammer Curl

2 sets - 12-15 reps

Day 5: Legs & Abs

Full lower body volume day. Every major muscle gets work. Ab finishers at the end are optional if you're running low on time or energy.

Full Squat
Full Squat

4 sets - 8-10 reps

Lever Seated Leg Press
Lever Seated Leg Press

3 sets - 10-12 reps

Romanian Deadlift
Romanian Deadlift

3 sets - 10-12 reps

Lever Leg Extension
Lever Leg Extension

3 sets - 12-15 reps

Lever Seated Leg Curl
Lever Seated Leg Curl

3 sets - 10-12 reps

Lever Hip Thrust
Lever Hip Thrust

3 sets - 10-12 reps

Smith Calf Raise
Smith Calf Raise

4 sets - 10-15 reps

Cable Kneeling Crunch
Cable Kneeling Crunch

3 sets - 12-15 reps

Hanging Leg Hip Raise
Hanging Leg Hip Raise

3 sets - 10-15 reps

Workouts in program

Day 1: Upper Strength

Day 1: Upper Strength

5 Exercises

Day 2: Lower Strength

Day 2: Lower Strength

5 Exercises

Day 3: Push Hypertrophy

Day 3: Push Hypertrophy

7 Exercises

Day 4: Pull Hypertrophy

Day 4: Pull Hypertrophy

6 Exercises

Day 5: Legs & Abs

Day 5: Legs & Abs

9 Exercises

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