5x / Week Push Pull Legs Upper Lower - 16 week program

This programme uses a high-frequency five-day split combining push, pull, legs, upper, and lower sessions. It is designed to maximise training efficiency and target every major muscle group multiple times per week. The structure promotes consistent strength and hypertrophy gains while allowing sufficient recovery between sessions.

All workouts are planned to be completed within 60–90 minutes, typically closer to 60 minutes, making the plan suitable for those seeking effective, time-efficient training.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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