Program
The Muscle Foundation
A 6-week beginner to intermediate hypertrophy program built around a 5-day Upper/Lower + Pull/Push/Legs split. It combines progressive volume ramping, quality compound training, targeted isolation work, exercise variation, and smart fatigue management to drive muscle growth across the whole body, with an optional deload week when needed.
Program schedule
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Week 1Preview
5 workouts
Week 1Preview
5 workouts
Day 1 - Upper7 exercises
Dumbbell Bench Press2 sets
2 sets
Cable Row2 sets
2 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Cable Bicep Curl2 sets
2 sets
Day 2 - Lower7 exercises
Leg Press2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Leg Extension2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull7 exercises
Chin Up2 sets
2 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Single Arm Lat Pulldown2 sets
2 sets
Reverse Cable Fly2 sets
2 sets
Seated Face Pull2 sets
2 sets
Hammer Curl2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 4 - Push6 exercises
Incline Machine Chest Press2 sets
2 sets
Dumbbell Shoulder Press2 sets
2 sets
Low Cable Fly Crossovers2 sets
2 sets
Seated Lateral Raise2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs6 exercises
Hack Squat2 sets
2 sets
Hip Thrust2 sets
2 sets
Bulgarian Split Squat2 sets
2 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Week 2Preview
5 workouts
Week 2Preview
5 workouts
Day 1 - Upper7 exercises
Dumbbell Bench Press3 sets
3 sets
Cable Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Cable Bicep Curl2 sets
2 sets
Day 2 - Lower7 exercises
Leg Press3 sets
3 sets
Romanian Deadlift (RDL)2 sets
2 sets
Leg Extension2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull7 exercises
Chin Up2 sets
2 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Reverse Cable Fly2 sets
2 sets
Seated Face Pull2 sets
2 sets
Hammer Curl2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 4 - Push6 exercises
Incline Machine Chest Press3 sets
3 sets
Dumbbell Shoulder Press2 sets
2 sets
Low Cable Fly Crossovers2 sets
2 sets
Seated Lateral Raise3 sets
3 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs6 exercises
Hack Squat2 sets
2 sets
Hip Thrust3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise3 sets
3 sets
Week 3Preview
5 workouts
Week 3Preview
5 workouts
Day 1 - Upper7 exercises
Dumbbell Bench Press3 sets
3 sets
Cable Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Lat Pulldown3 sets
3 sets
High Cable Lateral Raise3 sets
3 sets
Triceps Pushdown2 sets
2 sets
Cable Bicep Curl2 sets
2 sets
Day 2 - Lower7 exercises
Leg Press3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Leg Extension3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Standing Calf Raise Machine3 sets
3 sets
Cable Crunch2 sets
2 sets
Day 3 - Pull7 exercises
Chin Up3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Single Arm Lat Pulldown3 sets
3 sets
Reverse Cable Fly3 sets
3 sets
Seated Face Pull2 sets
2 sets
Hammer Curl2 sets
2 sets
EZ Bar Biceps Curl2 sets
2 sets
Day 4 - Push6 exercises
Incline Machine Chest Press3 sets
3 sets
Dumbbell Shoulder Press2 sets
2 sets
Low Cable Fly Crossovers3 sets
3 sets
Seated Lateral Raise3 sets
3 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 5 - Legs6 exercises
Hack Squat2 sets
2 sets
Hip Thrust3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Seated Calf Raise3 sets
3 sets
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