Program
The Hypertrophy Method
A 10-week hypertrophy program for intermediate to advanced lifters using a 5-day Upper/Lower + Pull/Push/Legs split. Built to maximize muscle growth with progressive volume ramping, heavy compounds, targeted isolation work, exercise variation, smart fatigue management, and an optional deload, while maintaining balanced development across the entire body. .
Program schedule
Review the available content before continuing in TrainEasy.
Week 1Preview
5 workouts
Week 1Preview
5 workouts
Day 1 - Upper6 exercises
Bench Press2 sets
2 sets
Pull Up2 sets
2 sets
Machine Chest Fly2 sets
2 sets
Cable Row2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 2 - Lower7 exercises
Smith Machine Squat2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull6 exercises
Dumbbell Row2 sets
2 sets
Underhand Lat Pulldown2 sets
2 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Cable Lat Pull Over2 sets
2 sets
Hammer Curl2 sets
2 sets
Day 4 - Push6 exercises
Incline Bench Press2 sets
2 sets
Iso-Lateral Shoulder Press2 sets
2 sets
Cable Fly Crossovers2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Skullcrusher2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs7 exercises
Leg Press2 sets
2 sets
Hip Thrust2 sets
2 sets
Bulgarian Split Squat2 sets
2 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Week 2Preview
5 workouts
Week 2Preview
5 workouts
Day 1 - Upper6 exercises
Bench Press2 sets
2 sets
Pull Up2 sets
2 sets
Machine Chest Fly2 sets
2 sets
Cable Row2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 2 - Lower7 exercises
Smith Machine Squat2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull (Copy)6 exercises
Dumbbell Row2 sets
2 sets
Underhand Lat Pulldown3 sets
3 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Machine Rear Delt Fly3 sets
3 sets
Cable Lat Pull Over2 sets
2 sets
Hammer Curl3 sets
3 sets
Day 4 - Push (Copy)6 exercises
Incline Bench Press2 sets
2 sets
Iso-Lateral Shoulder Press2 sets
2 sets
Cable Fly Crossovers3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Skullcrusher2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs7 exercises
Leg Press2 sets
2 sets
Hip Thrust2 sets
2 sets
Bulgarian Split Squat2 sets
2 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Week 3Preview
5 workouts
Week 3Preview
5 workouts
Day 1 - Upper6 exercises
Bench Press2 sets
2 sets
Pull Up2 sets
2 sets
Machine Chest Fly2 sets
2 sets
Cable Row2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 2 - Lower7 exercises
Smith Machine Squat2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Dumbbell Walking Lunge2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull6 exercises
Dumbbell Row3 sets
3 sets
Underhand Lat Pulldown3 sets
3 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Machine Rear Delt Fly3 sets
3 sets
Cable Lat Pull Over2 sets
2 sets
Hammer Curl3 sets
3 sets
Day 4 - Push6 exercises
Incline Bench Press3 sets
3 sets
Iso-Lateral Shoulder Press2 sets
2 sets
Cable Fly Crossovers3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Skullcrusher2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs7 exercises
Leg Press2 sets
2 sets
Hip Thrust2 sets
2 sets
Bulgarian Split Squat3 sets
3 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.
Continue in TrainEasy mobile to unlock this content.