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Mike Israetel 5 Week Hypertrophy Workout Routine

By Dr. Mike Israetel

Experience
Advanced (3+ years)
Time
49 minutes/day | 6 days/week | 5 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Flat Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, EZ Bar, Seated Ab Crunch Machine, Squat Rack, 45 Degree Leg Press Machine, Machine, Pull up bar, Incline Bench, Bodyweight, Smith Machine, Weight Plate, Row Cable Machine, Triangle Lat/Low Row Attachment, Lying Leg Curl Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.


A terrific Lift Vault reader submitted this spreadsheet to help provide more structure to the recommendations made by Mike Israetel in the article. It makes it much easier to use the workout based on your own current strength levels.


This is a 6 day hypertrophy workout routine that runs for a 4 week mesocycle and includes a deload on week 5.


  1. There are some extremely important concepts about hypertrophy explained below. Please read them – or better yet, read Mike Israetel’s article in its entirety.
  2. Adjust your starting weights. Be conservative – there is lots of time to add weight and remember this is a hypertrophy program.
  3. The exercises are pulled from the various muscle group articles on Renaissance Periodization.


Pro Tip: It’d probably be a good idea to track RPE or RIR for each exercise so you can look back on the mesocycle and see if the number of sets used was effective or not.



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Chest, Shoulders, Triceps, Traps, Biceps, Abs

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 reps, (rest 60s)
+5lbs Weekly
Time between exercises: 60s
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
4 sets, 8 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 8 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
3 sets, 10 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
6 sets, 10 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Lever Calf Raise (on v-squat machine, plate loaded) demonstrationPlay Lever Calf Raise (on v-squat machine, plate loaded) demonstration
5 sets, 8 reps, (rest 60s)
+10lbs weekly You can do it on any Leg press machine
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
2 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 20 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, 15 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 12 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises

Barbell Sumo Deficit Deadlift demonstrationPlay Barbell Sumo Deficit Deadlift demonstration
4 sets, 8 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1-3 sets, 30 reps, (rest 60s)
Do the prescribed reps in the fewest number of sets possible.
Time between exercises: 60s
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
4 sets, 15 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises

Barbell Close Grip Incline Bench Press demonstrationPlay Barbell Close Grip Incline Bench Press demonstration
4 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Wide Grip Push Ups
1-3 sets, 50 reps, (rest 30s)
As few sets as possible for the prescribed amount of reps
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Standing Overhead Triceps Extension demonstrationPlay EZ-Bar Standing Overhead Triceps Extension demonstration
4 sets, AMAP reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Barbell Close Grip Incline Bench Press demonstrationPlay Barbell Close Grip Incline Bench Press demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
4 sets, 12 reps, (rest 60s)
Feet forward a little bit +10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
7 sets, 12 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Rear Lateral Raise demonstrationPlay Dumbbell Rear Lateral Raise demonstration
4 sets, AMAP reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, AMAP reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Occlusion Curl demonstrationPlay Dumbbell Occlusion Curl demonstration
1-3 sets, 50 reps, (rest 60s)
As few sets as possible with the prescribed reps
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1-3 sets, 30 reps, (rest 60s)
As few sets as possible with the prescribed reps Don't straighten your legs on this, raise your knees
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Weighted Pullup demonstrationPlay Weighted Pullup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 15 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
6 sets, 12 reps, (rest 60s)
+5lbs weekly
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 15 reps, (rest 60s)
+10lbs weekly
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/15/2020, UTC


Last Updated: 7/12/2021, UTC

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