Program
5-Day Strength & Mass Program
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
Bench Press
4 sets - 3-5 reps
Bent Over Row
4 sets - 3-5 reps
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Barbell Standing Military Press
3 sets - 3-5 reps
Weighted Tricep Dips
3 sets - 6-8 reps
Hammer Curl
3 sets - 6-8 reps
Day 2: Lower Strength
Full Squat
4 sets - 3-5 reps
Deadlift
3 sets - 3-5 reps
Romanian Deadlift
3 sets - 6-8 reps
Lever Lying Leg Curl
3 sets - 8-10 reps
Lever Standing Calf Raise
3 sets - 10-12 reps
Day 3: Push Hypertrophy
Incline Bench Press
4 sets - 8-12 reps
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Lever Chest Press
3 sets - 10-12 reps
Cable Standing Fly
3 sets - 12-15 reps
Seated Shoulder Press
4 sets - 8-12 reps
Cable One Arm Lateral Raise
3 sets - 12-15 reps
Barbell Lying Triceps Extension Skull Crusher
3 sets - 10-12 reps
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Triceps Pushdown
3 sets - 12-15 reps
Day 4: Pull Hypertrophy
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Cable Wide-Grip Lat Pulldown
4 sets - 8-12 reps
Straight Back Seated Row
4 sets - 8-12 reps
Incline Row
3 sets - 10-12 reps
Barbell Curl
4 sets - 8-10 reps
Close Grip Preacher Curl
3 sets - 10-12 reps
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Cable Hammer Curl
2 sets - 12-15 reps
Day 5: Legs & Abs
Full Squat
4 sets - 8-10 reps
Lever Seated Leg Press
3 sets - 10-12 reps
Romanian Deadlift
3 sets - 10-12 reps
Lever Leg Extension
3 sets - 12-15 reps
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Lever Seated Leg Curl
3 sets - 10-12 reps
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Lever Hip Thrust
3 sets - 10-12 reps
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Smith Calf Raise
4 sets - 10-15 reps
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Cable Kneeling Crunch
3 sets - 12-15 reps
Hanging Leg Hip Raise
3 sets - 10-15 reps
Workouts in program
Day 1: Upper Strength
5 Exercises
Day 2: Lower Strength
5 Exercises
Day 3: Push Hypertrophy
7 Exercises
Day 4: Pull Hypertrophy
6 Exercises
Day 5: Legs & Abs
9 Exercises