Your training split
Your training split
5-day high frequency hypertrophy split
5
days
Gym
0
days
Active rest
2
days
Rest
Split overview
Your training split is carefully designed to balance intensity with recovery. Follow it as structured to minimise fatigue, fatigue, grow muscle better, and avoid injury. Log your workouts in the "Strong" app to track progress.
5-day high frequency hypertrophy split
5
days
Gym
0
days
Active rest
2
days
Rest
Split overview
Your training split is carefully designed to balance intensity with recovery. Follow it as structured to minimise fatigue, fatigue, grow muscle better, and avoid injury. Log your workouts in the "Strong" app to track progress.
Split breakdown
Day
1
:
Upper Body
4 x Incline dumbbell press 4 x Bent over row (Barbell) 3 x Overhead dumbbell Press 3 x Lat pulldown - Wide grip (Cable) 3 x Triceps pushdown (Rope) 3 x Incline dumbbell curl
Split breakdown
Day
1
:
Upper Body
4 x Incline dumbbell press 4 x Bent over row (Barbell) 3 x Overhead dumbbell Press 3 x Lat pulldown - Wide grip (Cable) 3 x Triceps pushdown (Rope) 3 x Incline dumbbell curl
Day
2
:
Lower Body
3 x Leg Press 4 x Romanian Deadlift (Barbell) 3 x Leg Extensions (Machine) 3 x Lying Leg Curl (Machine) 3 x Calf press on seated leg press 6 x Hanging Leg Raises
Day
2
:
Lower Body
3 x Leg Press 4 x Romanian Deadlift (Barbell) 3 x Leg Extensions (Machine) 3 x Lying Leg Curl (Machine) 3 x Calf press on seated leg press 6 x Hanging Leg Raises
Day
3
:
Rest
Day
3
:
Rest
Day
4
:
Push
3 x Flat barbell bench press 4 x Seated overhead press (Barbell) 3 x Chest fly 3 x Lateral raise (Dumbbell) 3 x Chest-dip 3 x Overhead tricep extension
Day
4
:
Push
3 x Flat barbell bench press 4 x Seated overhead press (Barbell) 3 x Chest fly 3 x Lateral raise (Dumbbell) 3 x Chest-dip 3 x Overhead tricep extension
Day
5
:
Pull
4 x Pull-ups 3 x Seated cable row (Cable) 4 x Straight-arm Lat pulldown (Barbell) 3 x Face pulls (Cable) 3 x Hammer curl (Dumbbell) 3 x Preacher curl (Barbell)
Day
5
:
Pull
4 x Pull-ups 3 x Seated cable row (Cable) 4 x Straight-arm Lat pulldown (Barbell) 3 x Face pulls (Cable) 3 x Hammer curl (Dumbbell) 3 x Preacher curl (Barbell)
Day
6
:
Legs
3 x Leg press 4 x Bulgarian Split Squat 3 x Goblet Squat (Kettlebell) 3 x Hip Adductor 3 x Calf press on seated leg press 3 x Decline crunch 3 x Side bend (Plate)
Day
6
:
Legs
3 x Leg press 4 x Bulgarian Split Squat 3 x Goblet Squat (Kettlebell) 3 x Hip Adductor 3 x Calf press on seated leg press 3 x Decline crunch 3 x Side bend (Plate)
Day
7
:
Rest
Day
7
:
Rest
Recommended activities
A few activities that could accelerate results while keeping things fun.
- Brisk walking (10,000+ steps daily) - Swimming for recovery and cardio - Light cycling - Hiking on off days
See more
Limit to no more than 2 of these activities per day.
Recommended activities
A few activities that could accelerate results while keeping things fun.
- Brisk walking (10,000+ steps daily) - Swimming for recovery and cardio - Light cycling - Hiking on off days
See more
Limit to no more than 2 of these activities per day.
Not sure if you're doing it right?
I've got short, clear videos to walk you through proper form for every key exercise in your split.
Suppoting message is used to provide additional context on the subject matter.
Not sure if you're doing it right?
I've got short, clear videos to walk you through proper form for every key exercise in your split.
Suppoting message is used to provide additional context on the subject matter.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.