High Volume Training Built for Serious Size Gains

The MHR Online 5 Day Hypertrophy / Bodybuilding Program is a 12 week, high volume training plan designed for experienced lifters whose primary goal is muscle growth.

This program uses deliberate weekly structure, progressive loading, and phased intensity to drive hypertrophy while managing fatigue across a demanding five day training schedule.

It is intended for lifters who already understand how to train hard and are ready to commit to consistent, structured volume.

Program Overview

• Duration: 12 weeks

• Frequency: 5 training days per week

• Training level: Advanced

• Primary goal: Maximise muscle hypertrophy

• Training style: Bodybuilding focused split with planned progression

This is not a beginner or general fitness program. It is written for people who want to push training volume with purpose.

Weekly Training Structure

Training is organised around a body part focused split, allowing high quality volume while maintaining recovery between sessions.

Across the week, training is distributed to cover:

• Upper body pushing and pulling patterns

• Dedicated lower body work

• Focused arm and shoulder training

• Posterior chain development

Rest days are intentionally placed to support recovery, mobility work, and optional low-intensity conditioning.

Phase Based Progression

The 12 week plan is divided into structured phases, each with a specific purpose:

• Foundation Phase:
  Technique refinement, tissue preparation, and activation to set the body up for higher workloads.

• Hypertrophy Phase:
  Increased training volume using moderate loads and classic hypertrophy rep ranges to drive muscle growth.

• Strength Emphasis Phase:
  Heavier compound lifting is introduced to improve load tolerance while maintaining hypertrophy volume.

• Deload Phase:
  Reduced volume and intensity to allow recovery, consolidation, and adaptation before the next training block.

This structure allows advanced lifters to train hard without accumulating unnecessary fatigue.

Volume and Progression Approach

• Weekly volume targets high hypertrophy thresholds appropriate for advanced lifters

• Progression uses a double progression model

  • Build reps within target ranges

  • Gradually increase load once reps are achieved

• Intensity techniques are used selectively, not randomly

The goal is controlled overload, not reckless burnout.

Warm Up, Recovery, and Lifestyle Support

The program includes guidance on:

• Structured warm ups to prepare joints and muscles

• Post session recovery and mobility work

• Sleep, daily movement, and stress management

Recovery is treated as a performance tool, not an afterthought.

Nutrition Basics Included

You receive clear nutritional principles to support hypertrophy:

• Protein intake guidelines

• Calorie balance education

• Hydration and recovery basics

• A sustainable, flexible eating approach

This supports muscle growth without forcing rigid dieting rules.

Progress Tracking

The program encourages tracking:

• Body measurements

• Progress photos

• Strength performance trends

• Energy and recovery markers

You also gain access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Advanced lifters with solid training history

• People training 5 days per week consistently

• Those prioritising muscle size over general fitness

• Lifters who understand effort, recovery, and progression

Who This Program Is Not For

• Beginners or early stage lifters

• Anyone training inconsistently

• People looking for short or low volume sessions

• Athletes needing sport specific conditioning

Where to Go Next

This program sits within the Foundation Programs collection for experienced trainees who want a higher workload.

To explore your next step within MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

This program can stand alone, or serve as a stepping stone into more personalised systems or coaching.

How This Fits Within MHR Online

This is a higher demand Foundation Program, built for lifters who want structure without one on one coaching.

From here, many users progress toward:

• Build Your Own hypertrophy systems

• Coaching support within the Support Spectrum

• Long term system based training cycles

What You Get

• Full 12 week hypertrophy focused PDF program

• Structured weekly split and phased progression

• Volume and intensity guidelines for advanced lifters

• Recovery and nutrition education

• Access to the MHR Performance Hub