Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
- Goal
- Muscle gain
- Level
- Intermediate
- Frequency
- 5 days a week
- Duration
- 8 weeks
Equipment needed
Day by day
Chest
- 1Barbell Bench PressChest4 × 6-10120 s rest
- 2Incline Dumbbell PressChest4 × 8-1290 s rest
- 3Chest DipChest3 × 8-1290 s rest
- 4Cable CrossoverChest3 × 12-1560 s rest
- 5Pec Deck FlyChest3 × 12-1560 s rest
Back
- 1DeadliftLower back3 × 5180 s rest
- 2Pull-upLats4 × 6-10120 s rest
- 3T-Bar RowUpper back4 × 8-1090 s rest
- 4Seated Cable RowUpper back3 × 10-1290 s rest
- 5Straight-arm PulldownLats3 × 12-1560 s rest
- 6Dumbbell ShrugTraps3 × 10-1260 s rest
Shoulders
- 1Overhead PressShoulders4 × 6-8120 s rest
- 2Arnold PressShoulders3 × 8-1290 s rest
- 3Lateral RaiseShoulders4 × 12-1560 s rest
- 4Cable Lateral RaiseShoulders3 × 12-1560 s rest
- 5Reverse FlyShoulders3 × 12-1560 s rest
- 6Face PullShoulders3 × 1560 s rest
Legs
- 1Barbell Back SquatQuadriceps4 × 6-10180 s rest
- 2Leg PressQuadriceps4 × 10-12120 s rest
- 3Romanian DeadliftHamstrings3 × 8-10120 s rest
- 4Leg ExtensionQuadriceps3 × 12-1560 s rest
- 5Lying Leg CurlHamstrings3 × 10-1260 s rest
- 6Standing Calf RaiseCalves4 × 10-1560 s rest
Arms + Abs
- 1Close-grip Bench PressTriceps3 × 8-1090 s rest
- 2Barbell CurlBiceps3 × 8-1260 s rest
- 3Skull CrusherTriceps3 × 10-1260 s rest
- 4Preacher CurlBiceps3 × 10-1260 s rest
- 5Rope Triceps PushdownTriceps3 × 12-1545 s rest
- 6Hammer CurlBiceps3 × 12-1545 s rest
- 7Cable CrunchAbs3 × 12-1560 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
5 days a week for 8 weeks. The program has 5 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Cable, Dumbbell, Machine, EZ bar, Pull-up bar.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.