Complete Science-Based 5-Day Workout Program
(Tabular Format)
Based on the latest research in exercise science, EMG studies, and optimal volume/frequency
for hypertrophy, here's your comprehensive workout program targeting every major muscle
group with the most effective exercises [1] [2] [3] [4] [5] .
Weekly Training Split Overview
Total
Day Session Primary Muscles Duration Intensity Key Exercises
Sets
Bench, Incline
Chest, Front/Side Moderate-
Monday PUSH 23 45 min DB, Shoulder
Delts, Triceps High
Press
Back, Biceps, Rear Deadlift, Pull-
Tuesday PULL 23 47 min High
Delts ups, Rows
Quads, Hamstrings, Squat, RDL, Leg
Wednesday LEGS 24 45 min High
Glutes, Calves Press
Incline Press,
Thursday UPPER Full Upper Body 23 42 min Moderate Cable Row,
Flyes
Legs (Accessories), Moderate- Front Squat, Hip
Friday LOWER 23 43 min
Core High Thrust, Lunges
Walking,
20-30
Saturday REST Active Recovery - Low Mobility, Foam
min
Roll
Sleep, Nutrition,
Sunday REST Complete Rest - Rest Rest
Recovery
DAY 1: PUSH (Chest, Shoulders, Triceps)
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
Highest EMG
Chest
Barbell activation for overall
(mid/lower), 3-0- 8-9 (1-2
Bench 4 8-10 120 chest development;
Front Delts, X-0 RIR)
Press optimal for
Triceps
strength [3] [4]
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
30° incline
Incline Upper Chest,
10- 3-0-1- 7-8 (2-3 maximizes upper
Dumbbell Front Delts, 3 90
12 1 RIR) chest activation vs
Press Triceps
flat press [4]
Constant tension at
Cable Chest (stretch
12- 7-8 (2-3 stretch = high
Crossover emphasis), 3 2-1-1-1 60
15 RIR) metabolic stress &
(Mid-High) Inner Chest
hypertrophy [2]
Dumbbell Front/Side Similar EMG to
3-0-1- 8-9 (1-2
Shoulder Delts, Upper 4 8-12 90 barbell; better ROM &
0 RIR)
Press Chest shoulder safety [4]
Isolates side delts;
Cable
Side Delts 12- 2-0-1- cable provides
Lateral 3 60 7 (3 RIR)
(lateral head) 15 1 consistent tension
Raises
throughout ROM [2]
High tricep activation
Rope Tricep Triceps (lateral 12- 2-0-1- 7-8 (2-3
3 60 with minimal elbow
Pushdown head) 15 1 RIR)
stress [4]
Overhead Maximal long head
Triceps (long 10- 3-0-1- 7-8 (2-3
Cable 3 60 stretch &
head) 12 1 RIR)
Extension activation [2]
Total Training
Volume: 23 Duration: ~45
sets minutes
DAY 2: PULL (Back, Biceps, Rear Delts)
Target Rest Scientific
Exercise Sets Reps Tempo RPE/RIR
Muscle(s) (sec) Rationale
Highest overall
Entire Back, muscle activation;
Conventional 2-0- 8-9 (1-2
Hamstrings, 4 5-8 180 builds entire
Deadlift X-0 RIR)
Glutes, Traps posterior chain [2]
[4]
Vertical pull for lat
Weighted Pull- Lats (width),
3-0-1- 8-9 (1-2 width; pronated
ups (or Lat Teres Major, 4 8-10 120
1 RIR) grip maximizes lat
Pulldown) Biceps
activation [2] [4]
Eliminates
Mid-back
Chest- momentum;
(thickness), 10- 3-0-1- 7-8 (2-3
Supported DB 3 90 maximizes mid-
Rhomboids, 12 1 RIR)
Row back & rhomboid
Traps
activation [4]
Target Rest Scientific
Exercise Sets Reps Tempo RPE/RIR
Muscle(s) (sec) Rationale
Unilateral work
Lats, Mid- corrects
Single-Arm 10- 2-0-1- 7-8 (2-3
back, Core 3 60 imbalances;
Cable Row 12 1 RIR)
stability extended ROM for
lats [6]
Best rear delt
Rear Delts, isolation; critical
15-
Face Pulls Rhomboids, 3 2-1-1-1 60 7 (3 RIR) for shoulder
20
Rotator Cuff health &
posture [2] [4]
Highest EMG for
Biceps (both bicep mass;
3-0-1- 8 (2
Barbell Curls heads), 3 8-12 90 supinated grip =
1 RIR)
Brachialis optimal
activation [2]
Biceps (long Stretch position
Incline
head 10- 3-0-1- 7-8 (2-3 maximizes long
Dumbbell 3 60
emphasis), 12 1 RIR) head
Curls
Brachialis recruitment [2]
Training
Total Volume:
Duration: ~47
23 sets
minutes
DAY 3: LEGS (Quads, Hamstrings, Glutes, Calves)
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
Highest quad/glute
Barbell Quads, Glutes, 3-0- 8-9 (1-2 activation; king of
4 6-10 180
Back Squat Adductors, Core X-0 RIR) leg exercises [2] [3]
[4]
Superior hamstring
Romanian Hamstrings,
3-0-1- 8-9 (1-2 & glute activation
Deadlift Glutes, Lower 4 8-12 120
0 RIR) vs stiff-leg deadlift;
(RDL) Back
spinal safety [4]
High quads/glute
Leg Press
Quads (all 3-0-1- 7-8 (2-3 volume with
(Feet Mid- 3 10-15 90
heads), Glutes 0 RIR) reduced spinal
High)
load [3]
Unilateral stability;
Bulgarian Quads, Glutes 10- 3-0-1- 7-8 (2-3 corrects
3 90 asymmetries; high
Split Squat (unilateral) 12/leg 0 RIR)
glute activation [6]
[2]
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
Best hamstring
Lying Leg Hamstrings 3-0-1- 7-8 (2-3
3 12-15 60 isolation; knee
Curl (isolation) 1 RIR)
flexion emphasis [4]
Straight leg =
maximal
Standing Gastrocnemius 2-1-X- 8 (2
4 12-15 60 gastrocnemius
Calf Raise (calf) 1 RIR)
activation (visible
calf) [4]
Bent knee = soleus
Seated 2-1-X- 7-8 (2-3
Soleus (calf) 3 15-20 45 emphasis (calf
Calf Raise 1 RIR)
depth/width) [4]
Total Training
Volume: Duration: ~45
24 sets minutes
DAY 4: UPPER BODY (Full Upper Hypertrophy)
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
15-30° incline =
Incline Upper Chest,
3-0-1- 8 (2 optimal upper
Barbell Front Delts, 4 8-12 90
0 RIR) chest fiber
Press Triceps
recruitment [4]
Wide grip
Mid-back, emphasizes lat
Cable Row 3-0-1- 7-8 (2-3
Lats (width), 4 10-12 90 width; scapular
(Wide Grip) 1 RIR)
Rhomboids retraction for
thickness [2]
Fixed path reduces
Machine
Front/Side 2-0-1- 7-8 (2-3 stabilizer demand;
Shoulder 3 10-12 75
Delts, Triceps 1 RIR) allows higher
Press
volume safely [3]
Lats, Unique lat stretch
Dumbbell Serratus, 3-0-1- position; serratus
3 12-15 60 7 (3 RIR)
Pullover Long-head 1 anterior
Triceps activation [2]
Upward angle
Cable Flyes Upper Chest
targets clavicular
(Low-to- (stretch 3 12-15 2-1-1-1 60 7 (3 RIR)
(upper) chest
High) emphasis)
fibers [4]
Machine eliminates
Reverse Pec Rear Delts, 2-0-1- 7-8 (2-3 momentum;
3 12-15 60
Deck Rhomboids 1 RIR) isolates rear delts
optimally [2] [4]
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
Alternating allows
Biceps,
Alternating 10- 3-0-1- 7-8 (2-3 focus on
Brachialis, 3 60
DB Curls 12/arm 1 RIR) supination; reduces
Forearms
cheating [2]
Total Training
Volume: 23 Duration:
sets ~42 minutes
DAY 5: LOWER BODY (Accessory Volume & Detail Work)
Target Rest
Exercise Sets Reps Tempo RPE/RIR Scientific Rationale
Muscle(s) (sec)
Front-loaded = more
Front Squat Quads (quad-
3-0-1- 8-9 (1-2 quad emphasis, less
(or Goblet dominant), 4 8-12 120
0 RIR) spinal
Squat) Core, Glutes
compression [3] [4]
Quads, Dynamic unilateral
Walking Glutes, 12- 2-0-1- 7-8 (2-3 work; corrects
3 75
Lunges Hamstrings 15/leg 0 RIR) imbalances; high
(unilateral) metabolic demand [6]
Quads Terminal knee
Leg (isolation, 2-0-1- 7-8 (2-3 extension = peak
3 12-15 60
Extension VMO 1 RIR) quad contraction;
emphasis) VMO development [3]
Balance/stability;
Hamstrings,
unilateral
Single-Leg Glutes 10- 3-0-1- 7-8 (2-3
3 75 hamstring/glute
RDL (unilateral, 12/leg 0 RIR)
work; injury
stability)
prevention [6]
Glutes, Highest glute EMG
Hamstrings 2-1-X- 8-9 (1-2 activation; horizontal
Hip Thrust 4 10-15 90
(hip 1 RIR) force vector optimal
extension) for glutes [2] [4]
Additional hamstring
Leg Curl
Hamstrings 3-0-1- 7-8 (2-3 volume; varies knee
(Seated or 3 12-15 60
(isolation) 1 RIR) flexion angle from
Prone)
lying [4]
Abs trained in
Lower Abs,
Hanging 2-0-1- stretched position;
Hip Flexors, 3 12-15 60 7 (3 RIR)
Leg Raises 0 better hypertrophy
Core
than crunches [3]
Total Training
Volume: 23 Duration: ~43
sets minutes
Weekly Volume Summary
Muscle Group Total Weekly Sets Frequency Scientific Optimal Range Status
Chest 21 2x/week 12-20 ✓ Optimal
Back 21 2x/week 12-22 ✓ Optimal
Front/Side Delts 17 2x/week 12-18 ✓ Optimal
Rear Delts 9 2x/week 8-12 ✓ Optimal
Biceps 12 2x/week 10-16 ✓ Optimal
Triceps 12 2x/week 10-16 ✓ Optimal
Quadriceps 27 2x/week 12-20 ✓ High (Acceptable)
Hamstrings 16 2x/week 10-18 ✓ Optimal
Glutes 21 2x/week 12-20 ✓ High (Acceptable)
Calves 7 1x/week 6-12 ✓ Optimal
Research shows 12-20 sets per muscle group weekly with 2x frequency is optimal for
hypertrophy [7] [3] [5] .
Tempo Notation Explained
Format: E-S-C-S (Eccentric - Stretch - Concentric - Squeeze)
3-0-1-0 = 3 sec down, no pause, 1 sec up, no pause
3-0-X-0 = 3 sec down, no pause, explosive up, no pause
2-1-1-1 = 2 sec down, 1 sec pause at stretch, 1 sec up, 1 sec squeeze
"X" = Explosive (as fast as possible with control)
RPE/RIR Scale
RPE RIR Description Usage
10 0 Absolute maximum; complete failure Avoid
9 1 Could do 1 more rep Occasional
8 2 Could do 2 more reps Most working sets
7 3 Could do 3 more reps Accessories
6 4 Could do 4 more reps Deload/warm-up
For Hypertrophy: Most sets at RPE 7-9 (1-3 RIR) [3]
Progressive Overload Methods
Method How to Apply Example
Increase reps to upper range, then add Week 1: 40kg×10 → Week 4:
Double Progression
weight 42.5kg×10
Week 1: 40kg×10 → Week 2:
Linear Load Add 2.5-5kg weekly, keep reps same
42.5kg×10
Volume
Add 1-2 sets per week Week 1: 3 sets → Week 3: 4 sets
Progression
Exercise Substitutions
Primary Exercise Substitution Reason
Barbell Bench Press Dumbbell Bench / Smith Machine Joint issues, ROM variation
Barbell Back Squat Front Squat / Hack Squat Lower back concerns
Pull-ups Lat Pulldown Cannot perform bodyweight yet
Conventional Deadlift Trap Bar / Sumo Deadlift Back safety, grip issues
Key Scientific Principles
1. Exercise Selection: Based on EMG studies showing maximal muscle activation [1] [2]
2. Volume: 12-20 sets/muscle/week optimal for hypertrophy [5]
3. Frequency: 2x weekly superior to 1x for muscle protein synthesis [7] [3]
4. Tempo: 3-second eccentric maximizes muscle damage and growth [3]
5. Rest Periods: 90-180s for compounds (ATP recovery), 45-90s for isolation [3]
6. RPE/RIR: Most sets RPE 7-9 prevents burnout, allows progression [3]
This program provides 116 total weekly sets across all muscle groups with optimal 2x frequency,
fitting perfectly within your 45-minute sessions while maximizing hypertrophy stimulus through
science-based exercise selection and periodization principles.
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