Functional Hypertrophy PPL + Upper/Lower – 5 Days, 8 Weeks
Build muscle on top of strength and movement
8
weeks
5
sessions/week
Push, Pull, Legs, then an upper and a lower session in the 6–8 rep range, with accumulation then intensification and 2 deloads.
What's inside?
Most muscle groups are trained about twice a week thanks to the second pass. Accumulation (W1–W4): 4 × 8 to 4 × 7 at ~70–75% 1RM with a 3-second eccentric. Intensification (W5–W8): 4 × 6 at ~77–82% 1RM with an explosive concentric. The main lift is capped at 4 sets per session because volume is spread over 5 sessions. Deloads in weeks 4 and 8, loads guided by RPE.
How is the week structured?
Who is it for?
Experienced lifters who recover well (sleep, fatigue, soreness) and have clean technique on the fundamental lifts.
Who is it not for?
True strength beginners, people with an injury or pain, explosive athletes in their pre-competition phase. If recovery falls behind, switch to the 4- or 3-day version.
More from this coach
Functional Hypertrophy Full Body – 3 Days, 8 Weeks
Aurélien Broussal-DervalVerified8 weeks · 3 sessions/week · Intermediate
Triple Progression PPL + Upper/Lower – 5 Days, 12 Weeks
Aurélien Broussal-DervalVerified12 weeks · 5 sessions/week · Advanced
Isometrics and Explosive Strength – 2 Days, 3 Weeks
Aurélien Broussal-DervalVerified3 weeks · 2 sessions/week · Advanced
Similar content
Functional Hypertrophy Full Body – 3 Days, 8 Weeks
Aurélien Broussal-DervalVerified8 weeks · 3 sessions/week · Intermediate
Triple Progression PPL + Upper/Lower – 5 Days, 12 Weeks
Aurélien Broussal-DervalVerified12 weeks · 5 sessions/week · Advanced
Resistance Bands – 2 Days, 6 Weeks
HexfitVerified6 weeks · 2 sessions/week · Beginner