5D Hypertrophy/Strength

We Stay Motivated

Bodybuilding, Strength & Conditioning, Functional Fitness, Functional Training
Coach
Jeremy Lezama

A program that targets muscle growth and full body strength using a 5 day weekly training split.

D1 - Lower Body

D2 - Upper PUSH

D3 - Upper PULL

D4 - Rest

D5 - Lower Body

D6 - Upper Push/Pull

D7- Rest

Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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All delivered through the mobile app!
Equipment
Required
Standard Gym (Machines, Barbells, DBs, etc)
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Sample Week
Week 1 of 8-week program
Sunday
W1 D1: LOWER 1

Prep

A

Squat Prep #4

1-2 rounds giant set style: ***Anterior Tibialis raise minimum 2 sets*** (Click on the video thumbnail to see all videos) 1. Heels Elevated Goblet Squat x 8-10 reps *To elevate the heels use small plates or wedges *Use a weight that forces you to keep everything tight! *Practice bracing the core during the squats *Let the knees track over the toes 2. Anterior Tibialis Raise x 10-15 reps (MINIMUM 2 SETS) *Take note of the distance your feet are from the wall. *When ready progress by moving further out *Shoeless preferred 3. Lateral Walks x 8-10 steps/side *Focus on spreading the band with the knees instead of taking a big side step *Avoid bouncing so much up and down each step. Stay in a 1/4 squat.

B

BB Squat

C

Kickstand 1 DB/KB RDL (Staggered)

D

Leg Press (Quad Focus)

E

Seated Leg Curl

F

Seated Hip Abduction - Machine

G

Seated Calf Raise

Cooldown

H

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Deep Lunge Adductor Stretch 2. Kneeling Hamstring Stretch 3. Distal Hamstring Stretch 4. Couch Stretch 5. Any other stretch you know you need!

Monday
W1 D2: PUSH

Prep

A

Upper Body Prep 1

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2-3. Shoulder External & Internal Rotation@ side 4. Single Arm Tricep Extension 5. Banded Row

B

Incline DB Bench press

C

Dips

D

BB curl (Bicep)

E

Chest Fly - Machine

F

Machine Rear Delt Fly

G

Strict Hanging Leg Raise

H

DB Hammer curl (Alternating)

Cooldown

I

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Chest stretch (Wall/Post/Door) 2. Anterior Delt/Bicep stretch 3. Overhead tricep stretch 4. Any other stretch you know you need!

Tuesday
W1 D3: PULL

Prep

A

Upper Body Prep 3

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Banded Y's (or Cable) 2. Lat Pull-over (Band or Cable) 3-4. Shoulder External & Internal Rotation@ side 5. 1/2 Kneeling Rotational Row (2 Part)

B

Pull-ups

C

BB Row

D

1/2 Kneeling Pulldown - Band/Cable

E

1/2 Kneeling Rotation - Band/Cable

F

DB Lateral Raise

G

DB OH Tricep Extension- Single Arm

H

Tricep Rope Pulldown

Cooldown

I

Stretch 1 round x of 30 sec/side: (Click on the video thumbnail to see all videos) 1. Lat Stretch on Rack/Post/Doorway OR BL Lat Stretch on Bench 2. Overhead Tricep Stretch 3. Any other stretch(s) you know you need!

Thursday
W1 D4: LOWER 2

Prep

A

Lower Prep 2

*2 rounds giant set style: (Click on the video thumbnail to see all videos) 1. Tall kneeling pall of hold x 20-30 sec/side - Use this to Practice bracing your core tight in prep for deadlifts - Bring the weight to your chest. From there brace the core tight, then push the weight out in front of you 2. Clamshells x 12-15 reps/side -Focus on spreading the band apart by pushing the top knee away from the bottom knee 3. Glute Bridge x 10-12 reps -Set 1: do slower focusing on tight squeeze @ top -Set 2: Drive your heels through the ground and powerfully thrust the hips up quickly! -Keep feet about shoulder width -Squeeze the glutes at the top of each rep to get them ready for deads!

B

Deadlift (Conventional)

C

Hack Squat Machine - Plate Loaded

D

DB/KB Walking Lunges

E

Leg extension

F

Cable Crunch

G

Seated Hip ADduction - Machine

Recovery

H

Lower Cooldown

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Pigeon Stretch or Elevated Pigeon stretch (If regular pigeon too tough) 2. 1/2 kneeling Hamstring to Hip Flexor Rock or Split stance Hamstring stretch 3. Couch Stretch (For Quads)

Friday
W1 D5: PUSH-PULL

Prep

A

Upper Body Prep 1

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2-3. Shoulder External & Internal Rotation@ side 4. Single Arm Tricep Extension 5. Banded Row

B

HS Incline Press - Plate Loaded

C

DB/KB Row

D

EZ Bar Skullcrusher

E

Alternating DB Curl - Standing Bicep

F

DB Lateral Raise

G

Seated Rear Delt Pull Apart

Cooldown

H

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Chest stretch (Wall/Post/Door) 2. Anterior Delt/Bicep stretch 3. Overhead tricep stretch 4. Lat stretch

Coach
coach-avatar Jeremy Lezama

After 11 years in the industry, I am extremely confident our detailed coaching PAVES THE ROAD TO LASTING RESULTS. After learning so much from trial & error throughout the years I'd even say my experience outweighs my degrees & certifications in performance. It all came down to a lack of quality guidance. That's why I aim to be that coach for you! SAVE TIME, energy, and $$$ by learning with us!

5D Hypertrophy/Strength