How the week is organised
01Push02Pull03Legs04Upper body05Lower body
MUSCLE BUILDING · HYPERTROPHY · 5 DAY
Muscle builder · 5 day
A higher-volume five-day block combining push, pull, legs and upper/lower sessions while rotating compatible exercises.
Intermediate lifters who recover well and want more weekly hypertrophy volume than a three- or four-day plan.
GoalMuscleLevelIntermediateLocationGymFrequency5 days/weekSession~60 minProgramme14 calendar days
FULL PROGRAMME PREVIEW
See the workouts before you choose.
This example starts 28 Sept 2026 using the suggested recovery schedule.
Muscle emphasisQuadriceps · Shoulders · Chest · Hamstrings · BicepsStrength exercises6 per sessionCardio styleNo programmed cardio
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10 reps
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 6–10 reps
WORK
Low Cable CrossoverChest · 3 × 10–15 reps
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10 reps
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15 reps
WORK
Triceps PushdownTriceps · 3 × 10–15 reps
WORKTuesday · 29 Sept 2026PullLats · Middle Back · Shoulders6EXERCISES
V-Bar PulldownLats · 3 × 6–10 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10 reps
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 6–10 reps
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15 reps
WORK
Lying Cable CurlBiceps · 3 × 10–15 reps
WORK
Overhead Cable CurlBiceps · 3 × 10–15 reps
WORKWednesday · 30 Sept 2026Recovery day
RESTThursday · 01 Oct 2026LegsQuadriceps · Hamstrings · Calves6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 6–10 reps
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10 reps
WORK
Barbell LungeQuadriceps · 3 × 6–10 reps
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORK
Seated Leg CurlHamstrings · 3 × 10–15 reps
WORK
Calf Press On The Leg Press MachineCalves · 3 × 10–15 reps
WORKFriday · 02 Oct 2026Upper bodyChest · Middle Back · Shoulders6EXERCISES
Decline Barbell Bench PressChest · 3 × 6–10 reps
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 3 × 6–10 reps
WORK
Dumbbell One-Arm Shoulder PressShoulders · 3 × 6–10 reps
WORK
Wide-Grip Rear Pull-UpLats · 3 × 6–10 reps
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15 reps
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 10–15 reps
WORKSaturday · 03 Oct 2026Lower bodyQuadriceps · Hamstrings · Calves6EXERCISES
Barbell Full SquatQuadriceps · 3 × 6–10 reps
WORK
Stiff-Legged Barbell DeadliftHamstrings · 3 × 6–10 reps
WORK
Elevated Back LungeQuadriceps · 3 × 6–10 reps
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORKSeated Leg CurlHamstrings · 3 × 10–15 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15 reps
WORKSunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10 reps
WORKHammer Grip Incline DB Bench PressChest · 3 × 6–10 reps
WORKLow Cable CrossoverChest · 3 × 10–15 reps
WORKAlternating Cable Shoulder PressShoulders · 3 × 6–10 reps
WORKLying One-Arm Lateral RaiseShoulders · 3 × 10–15 reps
WORKTriceps PushdownTriceps · 3 × 10–15 reps
WORKTuesday · 06 Oct 2026PullLats · Middle Back · Shoulders6EXERCISES
V-Bar PulldownLats · 3 × 6–10 reps
WORKBent Over Barbell RowMiddle Back · 3 × 6–10 reps
WORKBent Over One-Arm Long Bar RowMiddle Back · 3 × 6–10 reps
WORKDumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15 reps
WORKLying Cable CurlBiceps · 3 × 10–15 reps
WORKOverhead Cable CurlBiceps · 3 × 10–15 reps
WORKWednesday · 07 Oct 2026Recovery day
RESTThursday · 08 Oct 2026LegsQuadriceps · Hamstrings · Calves6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 6–10 reps
WORKStiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10 reps
WORKBarbell LungeQuadriceps · 3 × 6–10 reps
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORKSeated Leg CurlHamstrings · 3 × 10–15 reps
WORKCalf Press On The Leg Press MachineCalves · 3 × 10–15 reps
WORKFriday · 09 Oct 2026Upper bodyChest · Middle Back · Shoulders6EXERCISES
Decline Barbell Bench PressChest · 3 × 6–10 reps
WORKBent Over Two-Arm Long Bar RowMiddle Back · 3 × 6–10 reps
WORKDumbbell One-Arm Shoulder PressShoulders · 3 × 6–10 reps
WORKWide-Grip Rear Pull-UpLats · 3 × 6–10 reps
WORKSeated Side Lateral RaiseShoulders · 3 × 10–15 reps
WORKDumbbell Prone Incline CurlBiceps · 3 × 10–15 reps
WORKSaturday · 10 Oct 2026Lower bodyQuadriceps · Hamstrings · Calves6EXERCISES
Barbell Full SquatQuadriceps · 3 × 6–10 reps
WORKStiff-Legged Barbell DeadliftHamstrings · 3 × 6–10 reps
WORKElevated Back LungeQuadriceps · 3 × 6–10 reps
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORKSeated Leg CurlHamstrings · 3 × 10–15 reps
WORKStanding Dumbbell Calf RaiseCalves · 3 × 10–15 reps
WORKSunday · 11 Oct 2026Recovery day
RESTWeek 2 keeps the same movement selections so you can measure progression consistently.
What you need
Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar
Training location: Gym. Cardio: not programmed.
14-DAY BLOCK
Muscle builder · 5 day
Download the same EaseFit-branded 14-day programme format used by the app.