This is a 5-day hypertrophy-focused split built around the principle that maximum muscle growth requires hitting each muscle group with enough volume, tension, and metabolic stress — then giving it adequate time to recover and rebuild larger.

The split separates push, pull, and legs across the week with dedicated shoulder and arm work layered in. Leg days are purposely kept 3–4 days apart — your quads, hamstrings and glutes are the largest muscle groups in the body and require more recovery time than upper body.

Every session uses a mix of compound movements and isolation work. This combination triggers both mechanical tension and metabolic stress — the two primary drivers of hypertrophy.