The Online Coach (S.H.5.) Strength + Hypertrophy 5 Days OVERVIEW My SH5 is the 5 day split that I am currently running. 5 days seems to be my sweet spot for training frequency for optimal recovery and it keeps me mentally positive. I have found a lot of benefit incorporating a good balance of both hypertrophy and strength training and this program is built around that. By not leaving any stones unturned, you will maximize your training time and make the gains your working for. The progressive overload principle is the key to making the gains. Your goal is to slowly do the following, increase weight, volume, and/or frequency of training over time. It is your responsibility to track your reps, sets and weight lifted in order to make sure that you are progressing over the weeks. This program is can be used by a beginner lifter or an advanced lifter. It involves training 5 days per week, a ton of volume and high frequency. F.A.Q. Q: Can I swap out exercises if I don’t like them? A: Yes but I highly recommend NOT changing any of the main compound movements. The accessory/fluff work can be swapped out with a similar exercise. Q: How much rest time should I take between sets? A: Rest time will vary with each individual based on training experience. Take as much rest time, as you need to feel confident that you will hit your next set without decreasing weight. Q: Is training to failure ok? A: NO! You will train a lot more efficiently by avoiding failure. I recommend taking your sets to a RPE 8.5-9 leaving 1-1.5 reps in the tank. RPE (Rating Of Perceived Exertion) 0 being no effort and 10 being failure. Q: Will this program work for both male and female? A: Absolutely! We have the same anatomy. Q: How should my macros be setup for this program? A: This program will work when cutting or bulking. Of course just be sure to be in a caloric surplus or deficit. Q: How long can I run this program? A: You can run this program forever if you want lol. It is balanced & complete. If you’re increasing workload over the weeks and strength is going up then stick with it. Keep compound movements the same and change up accessory work. The Online Coach (S.H.5.) Strength + Hypertrophy 5 Days Monday Upper Strength Bench Press DB Incline Seated DB Shoulder Press Pendlay Row Lat Pull Down Tricep Extension Straight Bar Bicep Curl Sets 4 4 4 4 4 3 3 Reps 3-5 6-8 6-8 6-8 6-8 8-12 8-12 Tuesday Lower Strength Squat Leg Extension Stiff Legged Deadlift Standing Calf Raise Seated Calf Raise Ab Machine Hanging Leg Raise Sets 5 4 4 4 3 5 4 Reps 3 8-12 6-8 12-15 12-15 12-15 8-12 Thursday Push Hypertrophy Bench Press DB Incline Press Seated DB Shoulder Press DB Side Lateral Cable Chest Fly Tricep Extension Sets 4 3 3 4 4 5 Reps 8-12 12-15 12-15 12-15 12-15 12-15 The Online Coach (S.H.5.) Strength + Hypertrophy 5 Days Friday Pull Hypertrophy Pendlay Row or Seal Row Machine Row Lat Pull Down Straight Bar Curl Single Arm Cable Curl Sets 5 3 3 4 4 Reps 8-12 12-15 12-15 12-15 12-15 Per Arm Saturday Legs Hypertrophy Sumo Deadlift Sumo Deadlift 2 Inch Deficit (Every Other Week) Lying Hamstring Curl Leg Extension Ab Machine or Hanging Leg Raise Lower Back Extension Sets 5 4 4 4 4 4 Reps 4-6 4-6 12-15 12-15 12-15 12-15