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.