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Mike Israetel 5 Week Hypertrophy Workout Routine

By Dr. Mike Israetel

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

71 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks forRennaisance Periodization.A terrific Lift Vault reader submitted this spreadsheet to help provide more st

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

71 minutes

Genders

Female, Male

Days per week

6 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks forRennaisance Periodization.A terrific Lift Vault reader submitted this spreadsheet to help provide more st

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1

How to Find Your Individual Optimal Training Volumes for Hypertrophy

Below are summaries of how to find different volume training landmarks for yourself. A full explanation is available in Dr. Israetel’s article.

Many of the below volumes reference “rep strength” or “performance.” Here is how this can be measured.

Performance or rep strength can be measured using RPE or reps in reserve. If during Week 1 of training you did 4 sets of 12 reps of bicep curls with 15 lb dumbbells and felt you had 2 reps in reserve at the end of your 4th set and then you repeated this weight*rep*set scheme at the end of a mesocycle and felt like you had 5 reps in reserve after the final set of curls – congratulations, you increased performance.

Similarly, if the last set during week 1 was RPE 8 and that same weight*rpe*set scheme was an RPE 6 on the test week after a mesocycle, performance was increased.

How to Find Your Maintenance Volume

  • Two to three times per year should be spent doing maintenance training and eating to resensitize your body to stimulus and growth.
  • Start by following the “MV” volume recommendations laid out in the article
  • If your rep strength has been conserved at the end of one mesocycle at the prescribed volume, then the volume was adequate.
  • Next mesocycle: try reducing the number of sets to see if your MV is even lower.
  • If your rep strength declined, volume was too low and your MV is higher than the volume of work down in the previous mesocycle.
  • Next mesocycle: increase the number of sets and see if rep strength can be conserved.
  • General trip: be conservative. Your MV is probably lower than you think.

How to Find Your Minimum Effective Volume

Mike outlines two methods for calculating your minimum effective volume.

  • Method 1: Start with recommended MEV (again, these are noted in the article as well as in the spreadsheet below on the “Sets per Week Summary” tab) and run for one mesocycle. Increase weights each week, but do not increase the number of sets. Test your performance on core exercises for each muscle group at the end of the mesocycle.
  • If it improved, the volume of the last mesocycle was at or above your MEV. Try lowering volume by 2 sets each week and see if progress can continue to be made. Do this until you discover a volume that does not increase your performance. Add 2 sets to the volume that did not increase your performance and this is your approximate MEV.
  • If your strength on a core exercise for a muscle group did not improve, the volume was below your MEV. Try adding 2 sets per week until performance improves.
  • Method 2: To approximate whether a particular training session was within your MEV, ask the following questions.
  • Did the training session provide a pump?
  • No pump = 0 points
  • Some pump = 1 point
  • Great pump = 2 points
  • Did the training session challenge the target muscles?
  • No = 0 points
  • Lots of tensions and fatigue = 1 point
  • Muscles felt stressed and exhausted near their limit = 2 points
  • Did the training session make you sore?
  • No = 0 points
  • Stiff for a few hours after or a little sore the next day = 1 point
  • Sore for multiple days = 2 points
  • A score between 2 and 4 is likely to be within your MEV.
  • If you’re training a muscle group 2x per week, expect more 4’s.
  • If you’re training a muscle group 3-4x per week, expect more 3’s.
  • If you’re training a muscle group 5-6x per week, expect more 2’s or even 1’s.

How to Find Your Maximum Adaptive Volume

Finding MAV is done by continually adding sets until soreness becomes excessive and peformance begins to degrade. Here is how to quantify excessive soreness and degrading performance.

  • Soreness at the end of a session
  • No soreness = 1 point
  • A little stiff or sore afterward, but not sore at all by the time the next session for that muscle group occurred = 2 points
  • Definitely getting DOMS (delayed onset muscle soreness), but it went away just in time for that muscle group’s next session = 3 points
  • You got DOMS and were still feeling them during the next session = 4 points
  • Performance during a session (this is modified from the article in an attempt to make it more usable)
  • You had had 2+ reps in reserve, RPE 7 or lower = 1 point
  • You had 1 rep in reserve, RPE 8 = 2 points
  • You just barely got all the reps, RPE 9/9.5 = 3 points
  • You missed reps or had performance degrade from last week (accounting for different weights, etc.) = 4 points
  • How many sets to add based on points
  • 1 + 1 = add 2 or 3 sets to that exercise
  • Any 2’s = add 1 set to that exercise
  • Any 3’s = do not add any sets to that exercise
  • Any 4’s = consider taking a light session, half week, or full deload

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets8 reps60s
+5lbs weekly
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 reps60s
+5lbs Weekly
3. Weighted Triceps Dip4 sets8 reps60s
+5lbs weekly
4. Cable Standing Fly
Cable Standing Fly
4 sets12 reps60s
+5lbs weekly
5. Dumbbell Shrug
Dumbbell Shrug
5 sets20 reps60s
+5lbs weekly
6. Upright Barbell Row
Upright Barbell Row
4 sets15 reps60s
+5lbs weekly
7. EZ-Bar Curl
EZ-Bar Curl
4 sets12 reps60s
+5lbs weekly
8. Ab Crunch Machine3 sets10 reps60s
+10lbs weekly

ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets8 reps60s
+10lbs weekly
2. 45 Degree Leg Press6 sets10 reps60s
+10lbs weekly
3. Lever Calf Raise (on v-squat machine, plate loaded)5 sets8 reps60s
+10lbs weekly You can do it on any Leg press machine
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 sets10 reps60s
+5lbs weekly
5. Dumbbell Shrug
Dumbbell Shrug
5 sets20 reps60s
+5lbs weekly
6. Upright Barbell Row
Upright Barbell Row
4 sets15 reps60s
+5lbs weekly
7. EZ-Bar Curl
EZ-Bar Curl
4 sets12 reps60s
+5lbs weekly

ExerciseSetsRepsRestNotes
1. Barbell Close Grip Incline Bench Press4 sets10 reps60s
+5lbs weekly
2. Wide Grip Push Ups
Wide Grip Push Ups
1 - 3 sets50 reps30s
As few sets as possible for the prescribed amount of reps
3. EZ-Bar Overhead Triceps Extension
EZ-Bar Overhead Triceps Extension
4 setsAMAP reps60s
+5lbs weekly
4. Barbell Close Grip Incline Bench Press4 setsAMAP reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 reps60s
+5lbs weekly
6. Standing Dumbbell Biceps Curl3 sets10 reps60s
+5lbs weekly

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets12 reps60s
Feet forward a little bit +10lbs weekly
2. Smith Machine Calf Raise7 sets12 reps60s
+5lbs weekly
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
4 setsAMAP reps60s
+5lbs weekly
4. Standing Dumbbell Upright Row4 setsAMAP reps60s
+5lbs weekly
5. Dumbbell Occlusion Curl

No media available

1 - 3 sets50 reps60s
As few sets as possible with the prescribed reps
6. Hanging Leg Raise
Hanging Leg Raise
1 - 3 sets30 reps60s
As few sets as possible with the prescribed reps Don't straighten your legs on this, raise your knees

ExerciseSetsRepsRestNotes
1. Weighted Pullup
Weighted Pullup
4 sets10 reps60s
2. Seated Cable Row
Seated Cable Row
3 sets15 reps60s
+10lbs weekly
3. Lying Leg Curls6 sets12 reps60s
+5lbs weekly
4. Butt Lift (Bridge)3 sets15 reps60s
+10lbs weekly

Week 2



ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets12 reps60s
Feet forward a little bit
2. Smith Machine Calf Raise8 sets12 reps60s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
5 setsAMAP reps60s
4. Standing Dumbbell Upright Row5 setsAMAP reps60s
5. Dumbbell Occlusion Curl

No media available

1 - 3 sets60 reps60s
As few sets as possible with the prescribed reps
6. Hanging Leg Raise
Hanging Leg Raise
1 - 3 sets35 reps60s
As few sets as possible with the prescribed reps Don't straighten your legs on this, raise your knees

Week 3



ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets12 reps60s
Feet forward a little bit
2. Smith Machine Calf Raise9 sets12 reps60s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
6 setsAMAP reps60s
4. Standing Dumbbell Upright Row6 setsAMAP reps60s
5. Dumbbell Occlusion Curl

No media available

1 - 3 sets70 reps60s
As few sets as possible with the prescribed reps
6. Hanging Leg Raise
Hanging Leg Raise
1 - 3 sets40 reps60s
As few sets as possible with the prescribed reps Don't straighten your legs on this, raise your knees

Week 4



ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets12 reps60s
Feet forward a little bit
2. Smith Machine Calf Raise9 sets12 reps60s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
6 setsAMAP reps60s
4. Standing Dumbbell Upright Row6 setsAMAP reps60s
5. Dumbbell Occlusion Curl

No media available

1 - 3 sets70 reps60s
As few sets as possible with the prescribed reps
6. Hanging Leg Raise
Hanging Leg Raise
1 - 3 sets40 reps60s
As few sets as possible with the prescribed reps Don't straighten your legs on this, raise your knees

Week 5



ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets12 reps60s
Feet forward a little bit
2. Smith Machine Calf Raise3 sets6 reps60s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
2 sets6 reps60s
4. Standing Dumbbell Upright Row2 sets6 reps60s
5. Dumbbell Occlusion Curl

No media available

1 - 3 sets15 reps60s
As few sets as possible with the prescribed reps
6. Hanging Leg Raise
Hanging Leg Raise
1 set1 reps60s
Don't straighten your legs on this, raise your knees

ExerciseSetsRepsRestNotes
1. Weighted Pullup
Weighted Pullup
2 sets8 reps60s
2. Seated Cable Row
Seated Cable Row
2 sets8 reps60s
3. Lying Leg Curls8 sets12 reps60s

Date Created: 1/15/20, 11:24 AM


Last Updated: 9/12/20, 9:38 PM

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