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