5-Day Body Part Split

One muscle group a day: chest, back, legs, shoulders, arms.

Five days on, two off (e.g. Mon–Fri). Lots of sets per muscle, once a week: go hard on every set and add weight or reps each week.

How this plan works

Chest

• Bench Press (or Dumbbell Bench Press): 1+3 × 8
• Incline Dumbbell Press (or Incline Barbell Bench Press): 3 × 10
• Cable Fly (or Pec Deck): 3 × 12
• Parallel Bar Dips (or Seated Dip Machine): 3 to failure
• Push Up (or Decline Push Up): 2 to failure

Back

• Deadlift (or Trap Bar Deadlift): 1+2 × 5
• Lat Pulldown (or Assisted Pull Up (Machine)): 3 × 10
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 3 × 8
• Seated Cable Row (or Low Row): 3 × 12
• Straight-Arm Cable Pulldown (or Dumbbell Pullover): 2 × 15
• Face Pull (or Reverse Pec Deck): 3 × 15

Legs

• Back Squat (or Hack Squat): 1+3 × 8
• Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 × 10
• Leg Press (or Belt Squat): 3 × 12
• Leg Extension (or Goblet Squat): 3 × 15
• Lying Leg Curl (or Seated Leg Curl): 3 × 12
• Standing Calf Raise (or Seated Calf Raise): 4 × 15

Shoulders

• Overhead Press (or Seated Dumbbell Shoulder Press): 1+3 × 8
• Arnold Press (or Machine Shoulder Press): 3 × 10
• Cable Lateral Raise (or Dumbbell Lateral Raise): 4 × 15
• Reverse Pec Deck (or Bent-Over Dumbbell Reverse Fly): 3 × 15
• Shrugs (or Dumbbell Shrugs): 3 × 12

Arms

• Close-Grip Bench Press (or Seated Dip Machine): 1+3 × 8
• Barbell Curl (or Standing EZ Bar Curl): 3 × 10
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 12
• Preacher Curl (or Incline Dumbbell Curl): 3 × 12
• Overhead Cable Triceps Extension (or Dumbbell Overhead Triceps Extension): 3 × 12
• Hammer Curl (or Rope Hammer Curl): 3 × 12