Day 1
Push
8 exercises
Bench Press
4 x 8
Barbell Standing Press
3 x 8
Weighted Dips
4 x 8
Cable Flies
4 x 12
Barbell Shrug
5 x 10
Barbell Upright Row
3 x 10
EZ Bar Curls
3 x 8
Machine Crunches
3 x 10
Import-ready template
Mike Israetel 5 Week Hypertrophy Program
A six-day hypertrophy mesocycle that builds volume for four weeks and deloads in week five. Review the full schedule, then run the template inside IronFlow.
Days / week
6
Weeks
5
Level
Intermediate
Focus
Hypertrophy
Fit check
Is Mike Israetel 5 Week Hypertrophy Program right for you?
A Intermediate Hypertrophy plan for 6 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Hypertrophy plan and can train 6 days per week.
Choose another program if
Your schedule or training needs do not match 6 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.
Program at a glance
A six-day hypertrophy mesocycle that builds volume for four weeks and deloads in week five.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
6 training days each week
Weeks
5 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
5
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Legs + Delts
7 exercises
High Bar Squats
4 x 8
Leg Press
6 x 10
Calves on Leg Press
5 x 8
Seated Dumbbell Overhead Press
2 x 10
Dumbbell Bent Shrug
5 x 20
Barbell Upright Row
4 x 15
EZ Bar Curls
4 x 12
Day 3
Pull + Lower
5 exercises
Sumo Deficit Deadlift
4 x 8
SL Deadlift
3 x 8
Barbell Bent Row
4 x 8
Pull-ups
1 x 30 total
Machine Crunches
4 x 15
Day 4
Push
6 exercises
Incline Close Grip Bench
4 x 10
Wide Grip Pushup
1 x 50 total
Overhead EZ Extension SS
4 x AMAP
Incline Close Grip Bench SS
4 x AMAP
Dumbbell Side Laterals
3 x 10
Dumbbell Curls
3 x 10
Day 5
Legs + Delts
6 exercises
Smith Machine Feet Forward Squats
4 x 12
Smith Machine Calves
7 x 12
Dumbbell Rear Lateral Raise SS
4 x AMAP
Dumbbell Upright Row SS
4 x AMAP
Dumbbell Occlusion Curls
1 x 50 total
Hanging Knee Raises
1 x 30 total
Day 6
Pull
4 exercises
Weighted Pull-ups
4 x 10
Cable Rows
3 x 15
Lying Leg Curls
6 x 12
Glute Bridge
3 x 15
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about Mike Israetel 5 Week Hypertrophy Program
The stored template has 6 training days per week. Check the day-by-day preview before you start.
The catalog describes 5 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.