Hypertrophy Plan

AI-built 5-day hypertrophy plan

Q: How much muscle mass with 5-day plan?

Amateur intermediate with well-executed 14-week plan : 1.5-3.5 kg lean mass (depends on caloric surplus, recovery, genetics). Advanced : 0.5-1.5 kg lean mass (diminishing returns curve).

Q: Is 5 days optimal or excessive?

5 days is optimal for intermediate-advanced with time + robust recovery. Demanding physical work, sleep <7h, or stressed? 4 days can be superior by better recovery. Consistency more important than frequency.

Q: How long does each session take?

75-90 min including warm-up + session + cool-down. Days with heavy compounds (Upper, Lower, Legs) trend 80-90 min. Accessory days (Push, Pull) 75-85 min. >100 min systematically = excess volume or rest.

Q: Doable in low-cost gym (Basic-Fit)?

Yes , plan adaptable to Basic-Fit with Olympic bar + squat rack + benches + machines (cables, leg press). Limitation: without dedicated Olympic bars may require waits. Less crowded hour (morning 7-9 or night 21-23) helps.

Q: Important supplementation?

Creatine 5 g/day (proven for hypertrophy + strength). Whey/casein protein if difficult to reach 1.8-2 g/kg only with food (typical 75 kg active: 135-150 g/day). Caffeine 200-300 mg pre-session optional. Other commercial supplements (BCAAs, glutamine) marginal.

Q: How do I handle cardio in 5-day plan?

1-2 short Z2 cardio sessions/wk (30-45 min) Wed evening-night or Sunday. Walking a lot day-to-day (>10K steps) adds cardio without interference. No HIIT during hypertrophy plan (interference with recovery).

12-16 weeks with hybrid Upper/Lower/Push/Pull/Legs split. Frequency 1.5-2 each group + 18-22 sets/group/wk (Schoenfeld 2017 optimal range). EntrenAI distributes volume and RPE for intermediate-advanced seeking optimized muscle growth.

Updated September 14, 2026

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100+ athletes

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What is a 5-day hypertrophy plan?

The 5-day hypertrophy plan is ideal for intermediates-advanced seeking to maximize muscle growth with 5 sessions/wk. The most effective structure is hybrid Upper/Lower/Push/Pull/Legs:

Upper: complete upper body (heavy compound focus)
Lower: complete lower body (heavy compound focus)
Push: chest/shoulder/triceps (accessory volume)
Pull: back/biceps (accessory volume)
Legs: specific leg (volume + variants)

This gives frequency 1.5-2 each muscle group:

Chest: Mon Upper (compound) + Wed Push (volume) = freq 2
Back: Mon Upper (compound) + Thu Pull (volume) = freq 2
Leg: Tue Lower (compound) + Sat Legs (volume) = freq 2
Shoulder/arms: distributed across Upper + Push + Pull = freq 1.5-2

Total weekly volume: 18-22 sets/group (Schoenfeld 2017 demonstrates optimal range 12-20+ sets/group/wk for max hypertrophy, 5 days allows reaching upper limit).

Differences vs 4-day plan:

+25-30 % total weekly volume (180-220 total sets vs 140-180)
Higher frequency especially for slow-growing groups (shoulders, calves)
Group specialization possible (whole days for chest/back separated from leg)
Total time: ~6-7.5 h/wk (5 sessions × 75-90 min)

Differences vs 6-day PPL 2× plan:

1 day less = less saturation + more recovery each group
Slightly lower volume (180-220 vs 200-260 sets)
Sustainable longer without injury than 6 days for many athletes

The 5 days week: what you train each day

This is the split the engine uses for 5 days: every muscle is hit twice a week (the frequency the evidence puts ahead of once), with 48-72 h between stimuli for the same group.

Mon

Push

chest, shoulders, triceps

Tue

Pull

back, biceps

Wed

Legs

quads, hamstrings, glutes

Thu

—

Fri

Upper

Sat

Lower

Sun

—

How the plan works

Your AI-generated plan

1. Initial validation.

12+ months training regularly with weight
Squat >1×BW, bench >0.75×BW, deadlift >1.25×BW minimum
5 consistently available days/wk
No active joint injuries
Robust recovery capacity (sleep 7-8h, good nutrition)

2. Typical weekly structure:

Monday - Upper (heavy compounds):

Bench 4×6-8 RPE 7-8
Barbell row 4×6-8 RPE 7-8
Incline DB press 3×8-10 RIR 1-2
Weighted pull-ups 3×6-8 RIR 1-2
DB military press 3×8-10 RIR 1-2

Tuesday - Lower (heavy compounds):

Squat 4×5-7 RPE 7-8
Romanian deadlift 4×6-8 RPE 7-8
Bulgarian split squat 3×8-10/leg RIR 1-2
Hip thrust 3×10-12 RIR 1-2
Plank 3×60s

Wednesday - Push (accessory volume):

Incline bench press 4×8-10 RIR 1-2
Barbell military press 4×6-8 RPE 7-8
DB lateral raise 4×12-15 RIR 1
DB front raise 3×12-15 RIR 1
Skullcrusher 3×10-12 RIR 1
Cable triceps 3×12-15 RIR 1

Thursday - Pull (accessory volume):

Pull-ups 4×8-10 RIR 1-2 (weighted if able)
Low cable row 4×10-12 RIR 1-2
Close-grip pulldown 3×10-12 RIR 1
Face pull 3×15-20 RIR 0-1
EZ-bar curl 3×10-12 RIR 1
Hammer curl 3×12-15 RIR 1

Friday - Full rest

Saturday - Legs (volume + variants):

Front squat 4×6-8 RPE 7
45° leg press 4×10-12 RIR 1
Lying hamstring curl 4×10-12 RIR 1
Quad extension 3×12-15 RIR 1
Hip thrust 3×8-10 RIR 1
Standing calves 4×12-15 RIR 1

Sunday - Full rest

3. Volume distribution per group (weekly):

Chest: 6 sets Upper + 7 sets Push = 13 sets ✓ (range 12-20)
Back: 7 sets Upper + 11 sets Pull = 18 sets ✓
Quads: 4 sets Lower + 7 sets Legs = 11 sets ✓ (incl. hamstrings + glutes)
Hamstrings/glutes: 7 sets Lower + 8 sets Legs = 15 sets ✓
Shoulders: 3 sets Upper + 7 sets Push = 10 sets ✓
Biceps: 6 sets Pull = 6 sets ✓ (sufficient, gets indirect work in Pull)
Triceps: 6 sets Push = 6 sets ✓ (sufficient, gets work in Push and Upper)

4. 4-week periodization:

Wk 1-3: progression (raise loads or reps when RPE/RIR allows)
Wk 4: deload -30 % volume, maintain RPE 5-6

5. RIR/RPE selection:

Heavy compounds (bench, squat, deadlift, pull-ups, row): RPE 7-8 (RIR 2)
Main accessories (incline press, leg press, curl): RIR 1-2
Isolations (laterals, curls, extensions): RIR 0-1 (close to failure)

Weekly sets per muscle, at this level's sweet spot

Between 10 and 18 effective sets per muscle per week: the range Schoenfeld (2017) links to more hypertrophy without exceeding what you recover from. The sets are spread across the days; chest does not fit in a single day.

Who is this plan for?

Intermediate-advanced with 12-24 months training wanting to maximize muscle mass. 14-week plan.
Athlete who saturated 4-day plan and has extra day available. 14-16-week plan for more volume without jumping to 6 days.
Amateur bodybuilder preparing first contest in off-season. 16-week build muscle plan.
Person with flexible time (self-employed, parent with flexible schedule) preferring 5 medium sessions to 4 longer ones.

Have <12 months training? Intermediate hypertrophy 4-day plan better adapted. 6 days available + body recovers well? 6-day PPL hypertrophy plan maximizes more.

The 5-week mesocycle: sets up, RIR down, then deload

Each week adds one set per muscle and leaves one rep less in reserve (RIR). In week 5 volume drops by half so the muscle grows from what was accumulated. Then the next mesocycle starts slightly higher.

Sets/muscle
RIR

Sample plan

Your first weeks, in detail

Week 6

Mid-build — consolidated maximum volume, active load progression

Day	Session type	Detail	Duration
Monday - Upper (heavy compounds)	Heavy push + pull	- 10 min warm-up - Bench 4×7 @ 75 % 1RM (RPE 7-8) — +1.25 kg vs prior wk - Pendlay row 4×7 @ RPE 7-8 - Incline DB press 3×9 @ RIR 1 - Weighted pull-ups 3×7 @ RIR 2 - DB military press 3×9 @ RIR 1 - 5 min cool-down	85 min
Tuesday - Lower (heavy compounds)	Heavy squat + posterior	- Squat 4×6 @ 80 % 1RM (RPE 7-8) — +2.5 kg - Romanian deadlift 4×7 @ RPE 7-8 - Bulgarian split squat 3×9/leg @ RIR 1 - Hip thrust 3×11 @ RIR 1 - Plank 3×60s	85 min
Wednesday - Push (accessory volume)	Chest/shoulder/triceps volume	- Incline bench press 4×9 @ RIR 1 - Barbell military press 4×7 @ RPE 7-8 — +1.25 kg - DB lateral raise 4×13 @ RIR 1 - DB front raise 3×13 @ RIR 1 - Skullcrusher 3×11 @ RIR 1 - Cable triceps rope 3×13 @ RIR 1	80 min
Thursday - Pull (accessory volume)	Back/biceps volume	- Pull-ups 4×9 @ RIR 1-2 (weighted) - Low cable row 4×11 @ RIR 1 - Close-grip pulldown 3×11 @ RIR 1 - Face pull 3×17 @ RIR 0-1 - EZ-bar curl 3×11 @ RIR 1 - Hammer curl 3×13 @ RIR 1	75 min
Friday - Full rest	Recovery	Full rest. Hydration + 8h sleep priority.	0 min
Saturday - Legs (volume + variants)	Specific leg volume	- Front squat 4×7 @ RPE 7 - 45° leg press 4×11 @ RIR 1 - Lying hamstring curl 4×11 @ RIR 1 - Quad extension 3×13 @ RIR 1 - Hip thrust 3×9 @ RIR 1 - Standing calves 4×13 @ RIR 1	85 min
Sunday - Full rest	Maximum recovery	Full rest. Abundant food (recovery meal + high protein + carb). 8-9h sleep critical for protein synthesis.	0 min

These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.

Equipment needed

EntrenAI automatically substitutes any exercise if you don’t have the gear.

Full gym access: Olympic bar + squat rack + deadlift platform + benches + machines (cables, leg press)
Dumbbells up to 35-40 kg each
Smith machine optional
Lifting belt (10-13 mm)
Wrist wraps for heavy press
Chalk for deadlift/heavy pull-ups
Phone camera to film compound technique
Log app with RIR/RPE (Hevy, Strong, Boostcamp)
Precise scale + body scale (weekly measurements)

Common mistakes

What most people get wrong (and how to avoid it)

1
Skipping Saturday Legs from fatigue
Saturday Legs after 4 consecutive Upper/Lower/Push/Pull sessions = will feel fatigued. Skipping or reducing to 50 % volume = lose 8 quad sets + 8 hamstring/glute = -40 % leg growth in plan. Maintaining Legs is MANDATORY.
2
Doing all isolations to failure
Isolations to RIR 0 (total failure) on EACH set = nervous saturation + compromised recovery. Only last set of each isolation can go to RIR 0 — rest at RIR 1-2. Compounds NEVER to failure (RPE 7-8 max).
3
Aggressive cardio during hypertrophy plan
5 strength sessions + HIIT/running cardio >90 min/wk = Hickson 1980 interference. Short Z2 cardio (30-45 min × 1-2/wk maximum) on free days don't compromise, more does. Want to lose fat? Specific **moderate deficit hypertrophy** plan.
4
Not logging isolation RIR
5-day plan requires logging each set including isolations. Without logged RIR, automatic adjustment doesn't work. Boostcamp/AppTrckr mandatory — mental log for 5 days isn't viable.
5
Eating in deficit during build plan
5-day hypertrophy plan in deficit = significant muscle loss (body can't recover 18-22 sets/group volume in deficit). Maintenance or **+200-400 kcal surplus** to build. Want to lose fat? Different **moderate deficit hypertrophy** plan.
6
Not respecting 24h rest between Push/Pull/Legs
Wednesday Push and Saturday Legs require free day between and between Pull and Legs. Moving sessions to consecutive days without recovery = saturation + injury. EntrenAI blocks reordering compromising recovery.
7
Skipping wk 4 deload
5-day plan generates much accumulated fatigue. Wk 4 deload mandatory (-30 % volume, maintain RPE 5-6). Without deload, plateau hits in wk 8-12 + injuries from accumulated overload.
8
Doing 5-day plan without optimized nutrition
18-22 sets/group volume requires protein 1.8-2 g/kg + carb 4-6 g/kg + 8h sleep. Without this, insufficient recovery + no progress. 5-day plan requires rigorous nutritional attention, not 'just train more'.

Other Hypertrophy plan variants

Back to the general Hypertrophy plan

Frequently asked questions

Amateur intermediate with well-executed 14-week plan: 1.5-3.5 kg lean mass (depends on caloric surplus, recovery, genetics). Advanced: 0.5-1.5 kg lean mass (diminishing returns curve).

5 days is optimal for intermediate-advanced with time + robust recovery. Demanding physical work, sleep <7h, or stressed? 4 days can be superior by better recovery. Consistency more important than frequency.

75-90 min including warm-up + session + cool-down. Days with heavy compounds (Upper, Lower, Legs) trend 80-90 min. Accessory days (Push, Pull) 75-85 min. >100 min systematically = excess volume or rest.

Yes, plan adaptable to Basic-Fit with Olympic bar + squat rack + benches + machines (cables, leg press). Limitation: without dedicated Olympic bars may require waits. Less crowded hour (morning 7-9 or night 21-23) helps.

Creatine 5 g/day (proven for hypertrophy + strength). Whey/casein protein if difficult to reach 1.8-2 g/kg only with food (typical 75 kg active: 135-150 g/day). Caffeine 200-300 mg pre-session optional. Other commercial supplements (BCAAs, glutamine) marginal.

1-2 short Z2 cardio sessions/wk (30-45 min) Wed evening-night or Sunday. Walking a lot day-to-day (>10K steps) adds cardio without interference. No HIIT during hypertrophy plan (interference with recovery).

When you've been 18-24 months progressing with 5-day plan + have 6 days available + consistently excellent recovery. 6-day PPL maximizes more for advanced but sustainable only with maximally structured life (sleep, nutrition, no extra stress).

Imminent deload indicator. Next wk: -30 % volume, RPE 5-6. Still stuck after deload? Review: nutrition (>= maintenance?), sleep (7-8h?), stress (controlled?). Real advanced stagnation requires specialization.