Mike Israetel Volume Landmarks 5 Week Hypertrophy Routine

Six workouts a week build muscle with increasing set counts across four weeks, followed by a lighter fifth week.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Barbell bench press
    4 × 8
  • Barbell overhead press
    3 × 8
  • Parallel-bar dip
    4 × 8
  • Cable chest fly
    4 × 12
  • Barbell shrug
    5 × 10
  • Barbell upright row
    3 × 10
  • EZ bar curl
    3 × 8
  • Machine abdominal crunch
    3 × 10

Workout 2

Tuesday
  • High-bar back squat
    4 × 8
  • Leg press
    6 × 10
  • Leg-press calf raise
    5 × 8
  • Seated dumbbell overhead press
    2 × 10
  • Dumbbell bent-over shrug
    5 × 20
  • Barbell upright row
    4 × 15
  • EZ bar curl
    4 × 12

Workout 3

Wednesday
  • Sumo deficit deadlift
    4 × 8
  • Barbell stiff-leg deadlift
    3 × 8
  • Barbell row
    4 × 8
  • Pull-up
    30 × 1+
  • Machine abdominal crunch
    4 × 15

Workout 4

Thursday
  • Close-grip incline bench press
    4 × 10
  • Wide-grip push-up
    50 × 1+
  • EZ bar overhead triceps extension
    4 × max
  • Close-grip incline bench press
    4 × max
  • Dumbbell lateral raise
    3 × 10
  • Dumbbell biceps curl
    3 × 10

Workout 5

Friday
  • Smith feet-forward squat
    4 × 12
  • Smith calf raise
    7 × 12
  • Dumbbell rear delt fly
    4 × max
  • Dumbbell upright row
    4 × max
  • Dumbbell biceps curl
    50 × 1+
  • Hanging knee raise
    30 × 1+

Workout 6

Saturday
  • Pull-up
    4 × 10
  • Seated cable row
    3 × 15
  • Lying leg curl
    6 × 12
  • Bodyweight glute bridge
    3 × 15

Workout 7

Sunday
  • Barbell bench press
    5 × 8
  • Barbell overhead press
    3 × 8
  • Parallel-bar dip
    5 × 8
  • Cable chest fly
    4 × 12
  • Barbell shrug
    6 × 10
  • Barbell upright row
    4 × 10
  • EZ bar curl
    4 × 8
  • Machine abdominal crunch
    4 × 10

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Pectorals80
  • Biceps64 + 41
  • Brachialis64
  • Abdominals41
  • Latissimus dorsi41
  • Gluteals24
  • Deltoids22
  • Triceps17 + 71
  • Upper trapezius16 + 8
  • Quadriceps14
  • Hamstrings13 + 3
  • Calf muscles12 + 6
  • Scapular retractors7 + 34
  • Forearms114
  • Anterior deltoids80
  • Serratus anterior79
  • Spinal erectors65
  • Brachioradialis64
  • Hip flexors41
  • Obliques41
  • Levator scapulae16
  • Adductors14
  • Rotator cuff14
  • Trapezius14
  • Foot muscles12
  • Scapular stabilizers9
  • Posterior deltoids7

The schedule

6 workouts a week, on Mon, Tue, Thu, Fri, Sat, Sun.

WeekMonTueThuFriSatSun
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2789101112
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How it works

The program’s own rules, as Catalyst runs them.

Do the workouts in order and choose your weights to suit the work. Decide your equipment and technique where these are left open. Keep track of your completed repetitions or hold duration, then consider your recovery and next weights before the following workout.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Abdominal crunch machine
  • Adjustable bench
  • Barbell
  • Cable stack
  • Deficit platform
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Leg press machine
  • Lying leg curl machine
  • Parallel bars
  • Pull-up bar
  • Smith machine
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Mike Israetel Volume Landmarks 5 Week Hypertrophy Routine in Catalyst

Every workout ready. Every target clear.

Join the waitlist and we’ll email you the day Catalyst launches.