Day 1
Upper 1
7 exercises
Dip (Weighted)
3 x 6-8
Dumbbell Row
3 x 8-12
Overhead Press (Barbell)
3 x 6-12
Bicep Curl (EZ Bar)
3 x 6-10
Tricep Rope Push Down (Cable)
3 x 10-15
Lateral Raise (Cable)
3 x 10-15
Abs Crunch (Weighted)
3 x 8-12
Import-ready templateSupports progression engine
Ultimate Hypertrophy Programs: Intermediate
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming. Review the full schedule, then run the template inside IronFlow.
Days / week
5
Weeks
12
Level
Intermediate
Focus
Hypertrophy
Fit check
Is Ultimate Hypertrophy Programs: Intermediate right for you?
A Intermediate Hypertrophy plan for 5 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 5 days per week.
Choose another program if
Your schedule or training needs do not match 5 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight.
Program at a glance
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
5 training days each week
Weeks
12 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
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
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
Lower 1
6 exercises
Squat (Barbell)
3 x 4-8
Seated Calf Raise
3 x 15-20
Power Shrug
3 x 6-10
Leg Curl
3 x 12-15
Split Squat (Dumbbell)
3 x 8-12
Neck Curl
3 x 15-20
Day 3
Arms
7 exercises
Bench Press (Close Grip)
4 x 6-10
Pullover (Dumbbell)
4 x 8-12
JM Press
3 x 6-12
Preacher Curl (Barbell)
3 x 6-12
EZ Bar • 3-4 sets
Hammer Curl
3 x 6-12
Upright Row (Barbell)
3 x 12-15
Windshield Wipers
3 x 8-12
Day 4
Upper 2
6 exercises
Incline Bench Press (Barbell)
3 x 6-10
Kroc Row
3 x 10-12
Chin-Up (Weighted)
3 x 4-8
Tricep Pushdown (Cable)
3 x 10-15
Fly Press (Dumbbell)
3 x 8-12
Hammer Curl
3 x 8-12
Preacher style
Day 5
Lower 2
6 exercises
Romanian Deadlift (Barbell)
3 x 6-12
Standing Calf Raise
3 x 12-15
Farmer's Walk (Weighted)
3 x 30m
30 meters
Neck Curl
3 x 15-20
Leg Press
3 x 8-12
Cable Crunch
3 x 6-12
Progression contract
How it progresses
When it changes
after each completed week · when all sets reach the top of the rep range
What changes
Only the opening week is stored for this 12-week program; use the source guidance for later weeks.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about Ultimate Hypertrophy Programs: Intermediate
The stored template has 5 training days per week. Check the day-by-day preview before you start.
The catalog describes 12 programmed weeks. The schedule preview is generated from the same plan data used in the app.
This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.