The Upper-Lower-Shoulders & Arms (5-Days per Week) Hypertrophy Training Template is a semi-customisable excel document which allows you to easily create your own hypertrophy mesocycle. This template can be adjusted and re-used to create an infinite number of mesocycles over time.

The program follows an upper-lower-shoulders & arms split with the following muscle groups being trained on each day:

Days 1 & 3:

• Chest

• Back

• Triceps

• Biceps

Days 2 & 4:

• Quadriceps

• Hamstrings / Glutes.

• Calves

Day 5:

• Front / Middle Delts.

• Rear Delts. / Traps.

• Biceps

• Triceps

With this template, you can customise the following variables to suit your individual needs:

• Customisable volume for each muscle group

• Customisable exercise selection for each session & ability to add your own exercises

• Customisable proximity to failure using either RPE or RIR

• Prescribe & record reps and load to track performance over time

• Customisable number of weeks (2-10 weeks)

Please note that this template will only work with the full version of Microsoft Excel on a Windows or Mac computer. The functions will not work correctly using Google Sheets, or on mobile and tablet devices. This spreadsheet is password protected and the format cannot be modified.