Table of Contents
Program Overview
This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article.
The spreadsheet is designed to help archive your training mesocycles in order to understand how you’re responding to different training volumes. You can simply right click –> duplicate the “Mesocycle 1” tab in order to start logging your second mesocycle after the first four weeks are completed.
This requires a solid understanding of how training volume landmarks work. As such, this program is not for beginners and is better suited for individuals that feel comfortable adjusting their own training volume.
Spreadsheet
via /r/NaturalBodybuilding, which also has an interesting conversation around ways to improve this program. If there’s sufficient interest, I may create an alternate version of this spreadsheet that incorporates the suggestions laid out by /u/lateducklips in the linked discussion.
5 Day Body Part Split
All of the below exercises represent the default selections within the spreadsheet. These can be substituted for other exercises that work the same muscle group by using the dropdown menus within the spreadsheet.
Day 1: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Benchpress | 3 | 8 |
| Chest Dips | 3 | 10 |
| Seated Row | 3 | 10 |
| Cable Crossover | 3 | 10 |
| Machine Side Raises | 3 | 10 |
| Leg Extension | 3 | 12 |
| Skullcrushers | 3 | 12 |
| Crunches | 3 | 12 |
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3 | 8 |
| Pullups | 3 | 10 |
| Seated Row | 3 | 10 |
| Rear Delt Machine Fly | 3 | 12 |
| Lying Leg Curls | 3 | 12 |
| Standing Calf Raises | 4 | 12 |
| Inclined Bench Curl | 3 | 12 |
| Leg Raises | 3 | 12 |
Day 3: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Shoulder Press | 3 | 8 |
| Cable Side Raises | 3 | 12 |
| Farmers Walk | 3 | 12 |
| Leg Extension | 3 | 12 |
| Dumbbell Curl | 3 | 12 |
| Cable Pushdown | 3 | 12 |
| Cable Crossover | 3 | 12 |
| Oblique Plate Side Raises | 3 | 12 |
Day 4: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8 |
| Romanian Deadlift | 3 | 8 |
| Seated Calf Raises | 4 | 10 |
| Skullcrusher | 3 | 12 |
| Inclined Bench Curl | 3 | 12 |
| Chest Dips | 3 | 10 |
| Straight Arm Pulldown | 3 | 12 |
| Cable Facepulls | 3 | 12 |
Day 5: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Cable Pushdown | 3 | 10 |
| Dumbbell Curl | 3 | 10 |
| Plate Shrugs | 3 | 12 |
| Cable Crossover | 3 | 12 |
| Pullups | 3 | 10 |
| Machine Side Raises | 3 | 10 |
| Cable Facepulls | 3 | 12 |
| Leg Raises | 3 | 12 |
