Rate my 5-day Hypertrophy + Functional split out of 10 (PPL + U/L)
Hey everyone, looking for a honest rate out of 10 on my current 5-day split.
I run a PPL block focused purely on hypertrophy and isolation, followed by a functional Upper/Lower block for athleticism, power, and conditioning.
Here is the exact setup with a brief explanation for why every exercise is in the routine:
PUSH (Hypertrophy)
Seated Cable Chest Press: Mid-chest growth under continuous tension.
Low to High Cable Flyes: Upward angle targets upper chest.
Overhead Cable Triceps Extension: Fully stretches triceps long head.
Lateral Raises: Isolates side delts for width.
Cable Crunch: Heavy spinal flexion for abs.
PULL (Hypertrophy)
Iliac Rows: Elbow-to-hip path targets lower lats.
DB Chest-Supported Row: Mid-back thickness without lower-back strain.
Close-Grip Cable Row: Deep shoulder extension loads lats.
Face Pulls: Targets rear delts and rotator-cuff.
Incline DB Curls: Stretches the biceps long head.
Preacher Curls: Isolates biceps short head/brachialis.
LEGS (Hypertrophy)
Seated Leg Curl: Isolates hamstrings (I lean forward to maximize hamstring stretch at the hip).
Leg Extension: Direct quad loading (I set the seat far back for the rectus femoris and place a rolled-up mat behind my shins to increase bottom stretch).
Adductor Machine: Builds inner thigh muscle density.
Leg Press Calf Raise: Heavy loads on upper calves.
Cable Reverse Crunch: Lower abs without hip flexors.
UPPER (Functional)
Single-Arm KB Push Press: Explosive pressing and core stability.
Deficit Pendlay Row: Explosive pulling power from floor.
Pull-Ups: Relative strength vertical lat pull.
DB Chest Press: Unilateral stability and heavy pressing.
Hammer Curls: Forearm strength and arm thickness.
LOWER (Functional)
Weighted Jumps : Explosive lower-body power and speed.
Reverse Hyperextension: Posterior chain strength, decompresses spine.
Sled Push (15m): Heavy concentric.
Sled Reverse Walk (30m): Rebuilds knees and targets teardrop.
Single-Leg Calf Raise: Unilateral balance and ankle stability.
Rate it out of 10 and let me know if there are any major red flags, junk volume, or missing patterns!
Posted Aug 11, 2026, 11:26 AM UTC