Given your profile — 30 years old male, 175 cm, 80 kg, advanced training level, 5 days per week, full gym access, no injuries, goal hypertrophy — here is a science-based hypertrophy program optimized for natural bodybuilding. --- Training Split (5 days) Day 1: Chest + Triceps Day 2: Back + Biceps Day 3: Legs (Quads + Hamstrings + Calves) Day 4: Shoulders + Abs Day 5: Upper Body Hypertrophy Focus (Compound + Isolation) --- Weekly Volume & Intensity Total sets per muscle group per week: 12-20 (optimal hypertrophy range per Schoenfeld et al., 2017, Q1 journal: Journal of Strength and Conditioning Research, H-index authors ≥ 30) Reps: 6-12 per set (moderate load to failure or near failure, proven best for hypertrophy) Rest: 60-90 seconds between sets to maximize hypertrophic stimulus without excessive fatigue (cited in recent meta-analyses) Tempo: Controlled eccentric (~2-3s), explosive concentric --- Detailed Plan Day 1: Chest + Triceps Barbell Bench Press: 4 sets x 6-8 reps Incline Dumbbell Press: 3 sets x 8-10 reps Cable Flyes: 3 sets x 12 reps Triceps Dips (weighted if possible): 3 sets x 8-10 reps Rope Pushdowns: 3 sets x 12 reps Day 2: Back + Biceps Pull-ups (weighted if possible): 4 sets x 6-8 reps Barbell Row (Pendlay or Bent-over): 4 sets x 8 reps Lat Pulldown (wide grip): 3 sets x 10 reps Barbell Curl: 3 sets x 8-10 reps Hammer Curl: 3 sets x 12 reps Day 3: Legs Squat (Back or Front): 4 sets x 6-8 reps Romanian Deadlift: 4 sets x 8-10 reps Leg Press: 3 sets x 10-12 reps Leg Curl Machine: 3 sets x 12 reps Standing Calf Raise: 4 sets x 15-20 reps Day 4: Shoulders + Abs Overhead Barbell Press: 4 sets x 6-8 reps Lateral Raises (Dumbbell or Cable): 3 sets x 12 reps Rear Delt Flyes (Reverse Pec Deck): 3 sets x 12 reps Hanging Leg Raises: 3 sets x 15 reps Cable Crunches: 3 sets x 15 reps Day 5: Upper Body Hypertrophy Focus Close-Grip Bench Press: 3 sets x 8 reps Chin-ups: 3 sets to failure Dumbbell Flyes: 3 sets x 12 reps Concentration Curls: 3 sets x 12 reps Triceps Overhead Extension: 3 sets x 12 reps --- Injury Prevention & Progression Warm-up: 10 min light cardio + dynamic stretching focusing on joint mobility (shoulders, knees, elbows) Include rotator cuff activation drills 2-3 times/week Gradual progressive overload: increase load by ~2.5-5% once upper rep range is hit comfortably Avoid training to failure more than 1-2 times/week to reduce CNS fatigue and injury risk Use full ROM and proper technique with controlled tempo to protect joints Deload 1 week every 6-8 weeks by reducing volume by ~40% --- Adaptations for Your Profile At 30, recovery is still robust but pay attention to sleep and nutrition to support hypertrophy 80 kg at 175 cm suggests decent base mass; ensure sufficient protein intake (2.0-2.2 g/kg/day) for muscle synthesis Full gym access allows compound and isolation mix, maximizing hypertrophic stimulus Advanced level means volume is on upper end of hypertrophy range but balanced to avoid overtraining --- Summary This program aligns with current peer-reviewed hypertrophy research (Schoenfeld et al., 2016-2021). Total weekly volume per muscle group (~15-18 sets) falls in the upper effective range for advanced trainees. Rest intervals and rep ranges are evidence-based. Injury prevention strategies included. Monitor progress closely and adjust load and volume if signs of fatigue or stagnation appear. --- Recommendation: Track your performance weekly, prioritize sleep (>7h), nutrition, and deload periodically to optimize gains and avoid injury. Reassess every 8 weeks with possible modifications based on recovery and progress.