5-Day Body Part Split
Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
About the program
The classic «bro split»: one muscle group, one session. You can do lots of sets from different angles and still be out in an hour. Arms get their own day — more attention for biceps and triceps.
Rest on weekends, or any two days in a row after legs.
Who it is for
Experienced lifters who recover well and can train five days a week. Beginners do better on full body or upper/lower.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Chest
14 sets
Back
16 sets
Shoulders
17 sets
Legs
20 sets
Arms
20 sets
How to progress
The first exercise of the day is heavy (6–8 reps), the rest are 10–15. Log your weights and try to add a rep or a little weight to at least one exercise each week.
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