Programs / Hypertrophy Upper/Lower 5-Day (Full Gym, Beginner)

Hypertrophy Upper/Lower 5-Day (Full Gym, Beginner)

HypertrophyBeginner5 days / weekFull gym8 weeks45 min sessionsUpper / lower

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 forty five focused minutes. 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

Session 1 · Upper A

chestlatsshoulderstricepsbicepsshoulderstricepsabdominals

Flat Barbell Bench Press3 x 8-12
Band-Assisted Pronated-Grip Pull-Up3 x 8-12
Alternating Deltoid Raise3 x 10-12
Cable Rope Overhead Triceps Extension3 x 10-12

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

5 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschestbicepsabdominals

5 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringsglutescalves

5 exercises · full detail in the app

Session 5

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 (Full Gym, Beginner) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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