5-Day Hybrid (Powerbuilding)

This program blends low-rep strength work on the main lifts (Squat, Bench, Deadlift) with high-volume accessory work for maximum hypertrophy. It's a 5-day split: Upper/Lower/Rest/Push/Pull/Legs/Rest.

Weekly Structure

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Rest
• Day 4: Push Hypertrophy
• Day 5: Pull Hypertrophy
• Day 6: Legs Hypertrophy
• Day 7: Rest

The Workouts

Day 1: Upper Power

• Bench Press: 5 sets x 3-5 reps
• Barbell Row: 5 sets x 5 reps
• Overhead Press: 3 sets x 5-8 reps
• Weighted Dips: 3 sets x 6-10 reps

Day 2: Lower Power

• Squat: 5 sets x 3-5 reps
• Deadlift: 3 sets x 3-5 reps
• Leg Press: 3 sets x 8-10 reps
• Standing Calf Raises: 4 sets x 8-12 reps

Day 4: Push Hypertrophy

• Incline Dumbbell Press: 4 sets x 8-12 reps
• Seated Dumbbell Press: 3 sets x 10-12 reps
• Lateral Raises: 4 sets x 12-15 reps
• Cable Flyes: 3 sets x 12-15 reps
• Tricep Pushdowns: 3 sets x 12-15 reps

Day 5: Pull Hypertrophy

• Pull-ups: 4 sets x AMRAP
• Cable Rows: 3 sets x 10-12 reps
• Face Pulls: 4 sets x 15-20 reps
• Barbell Curls: 4 sets x 8-12 reps
• Hammer Curls: 3 sets x 10-12 reps

Day 6: Legs Hypertrophy

• Front Squat: 3 sets x 8-10 reps
• Romanian Deadlift: 3 sets x 8-12 reps
• Lunges: 3 sets x 10-12 reps per leg
• Leg Extensions: 3 sets x 15-20 reps
• Leg Curls: 3 sets x 15-20 reps