5 Day Science-Based Training Plan Template

A downloadable 5-day workout plan template designed for lifters who want to build their own program using a science-based low-volume, high-intensity hypertrophy approach. This template gives you the freedom to create your own training split with pre-made exercise options by muscle group, making it easy to copy, paste, and build a plan that fits your goals, preferences, and gym setup.

What’s Included

• 5-Day Workout Plan Template – Build your own program with a customizable structure and pre-made exercise options

• Knowledge Guide (English & Czech) – Covers training basics, low-volume hypertrophy principles, anatomy, and nutrition for muscle growth

• Exercise Library – Includes video demonstrations for each exercise

• Program Guide – Easy instructions for using and navigating the Google Sheets document

Bonus

Includes access to a private Discord community for support, questions, and progress sharing.

Create your own smarter, science-based training plan with a flexible system built for efficient muscle growth.

Make sure to open the file in a Google Sheets app. (Excel or other apps may not show the images properly.)