5-Day Body Part Split
Intermediate 5 days a week Full gym Muscle
One muscle group a day with lots of variety. Good when you enjoy long, focused sessions.
Weekly schedule
Mon Chest, Tue Back, Wed Shoulders, Thu Arms, Fri Legs. Each session has 18 working sets on average and takes about 44 minutes.
The workouts
Chest Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 6-8 | 2:30 |
| Incline Dumbbell Press | 4 × 8-10 | 2:00 |
| Hammer Strength Chest Press | 3 × 10-12 | 1:30 |
| Cable Crossover | 3 × 12-15 | 1:00 |
| Chest Dip | 3 × 8-12 | 1:30 |
Back Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Deadlift | 3 × 5 | 3:00 |
| Lat Pulldown | 4 × 8-12 | 1:30 |
| Chest-Supported T-Bar Row | 3 × 8-10 | 2:00 |
| Single-Arm Cable Row | 3 × 10-12 | 1:15 |
| Straight-Arm Pulldown | 3 × 12-15 | 1:00 |
Shoulder Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Overhead Press | 4 × 6-8 | 2:30 |
| Arnold Press | 3 × 8-10 | 1:30 |
| Cable Lateral Raise | 4 × 12-15 | 1:00 |
| Reverse Pec Deck | 3 × 12-15 | 1:00 |
| Dumbbell Shrug | 3 × 10-12 | 1:00 |
Arm Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Close-Grip Bench Press | 3 × 6-8 | 2:00 |
| Barbell Curl | 3 × 8-10 | 1:15 |
| Rope Tricep Pushdown | 3 × 10-12 | 1:00 |
| Preacher Curl | 3 × 10-12 | 1:00 |
| Overhead Tricep Extension | 3 × 10-12 | 1:00 |
| Hammer Curl | 3 × 10-12 | 1:00 |
Leg Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 6-8 | 3:00 |
| Leg Press | 3 × 10-12 | 2:00 |
| Romanian Deadlift | 3 × 8-10 | 2:00 |
| Leg Extension | 3 × 12-15 | 1:00 |
| Lying Leg Curl | 3 × 10-12 | 1:00 |
| Standing Calf Raise | 4 × 10-15 | 1:00 |
How to progress
- Keep 1–3 reps in reserve on most sets; take the last set of each exercise close to failure.
- Use double progression: hit the top of the rep range on all sets, then add weight.
- If a lift stalls for 3 sessions, drop the weight 10% and build back up, or swap to a close variation.
- Take a lighter week (half the sets) every 6–8 weeks, or whenever joints ache and sleep slips.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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