Bodybuilders & Hypertrophy Seekers

Unlock maximum muscle growth without spending hours in the gym. This structured, fully customizable 5-day workout program is specifically engineered for lifters aiming for muscle hypertrophy within a tight schedule. Built around an optimized Upper / Lower / Push / Pull / Legs (ULPPL) split, this routine maximizes training frequency, balance, and volume while keeping every session strictly under 60 minutes.

Key Features & Highlights

• Time-Efficient Workouts: Designed to get you in and out of the gym in under an hour through calculated set volumes and strict 60–90 second rest windows.

• Optimal Split Architecture: Features an Upper/Lower setup early in the week followed by a Push/Pull/Legs rotation, ensuring optimal stimulus-to-fatigue ratios and adequate muscle recovery.

• Complete Exercise Selection: Targets all major muscle groups—including lats, chest, shoulders, arms, quads, hamstrings, and core—using standard full-gym equipment (barbells, dumbbells, cables, and machines).

• Fully Customizable Google Sheet: Easily edit exercises, adjust rep targets, track your progressive overload, and log your weights directly from your phone or desktop.

What’s Included

• Day 1: Upper Body – Heavy compound pressing and rowing paired with targeted arm work.

• Day 2: Lower Body – Quad and hamstring foundations with high-yield accessory work.

• Day 3: Push – Chest, shoulder, and tricep isolation to drive upper-body width and thickness.

• Day 4: Pull – Back depth, rear delt balance, and bicep volume.

• Day 5: Legs & Core – Leg volume and direct core stabilization.

Whether you are looking to revamp your current split or want a streamlined template to track your dynamic strength progression, this plug-and-play spreadsheet delivers the structure you need for consistent gain.