Programs / Hypertrophy Upper/Lower 5-Day (Bodyweight, Advanced)
Hypertrophy Upper/Lower 5-Day (Bodyweight, Advanced)
Compound lifts in the eight to twelve rep range lead each session, backed by accessory volume and core work. Show up, log your sets, repeat. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.
Progression: Add a rep or a small load each week inside the range. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
chestlatsshoulderstricepsbicepstricepstricepstricepstricepsabdominals
- Prone Y-T-W3 x 10-12
- Hand Release Push-Up4 x 8-12
- Incline Push-Up Close-Grip4 x 8-12
- Pike Push-Up3 x 10-12
- Crunches3 x 15-20
Lower A
quadricepshamstringsglutesquadricepshamstringsglutesquadricepsglutesquadricepscalves
6 exercises · full detail in the app
Upper B
shouldersmiddle backchestbicepstricepschesttricepschesttricepsabdominals
5 exercises · full detail in the app
Lower B
glutesquadricepshamstringsglutesquadricepshamstringsglutesquadricepsglutescalves
5 exercises · full detail in the app
Upper C
ShouldersBackChestArmsCore
4 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run Hypertrophy Upper/Lower 5-Day (Bodyweight, Advanced) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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