The Five-Day Split
Eight weeks, five days, one region a day — chest, back, legs, shoulders, arms — on a full gym.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 5
- Level
- Intermediate
- Gear
- The whole gym: bar and bench, dumbbells, cable stack, and the leg machines.
The sessions Five days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Chest
- Bench Press 4 × 8
- Incline Dumbbell Press 3 × 10
- Machine Chest Press 3 × 12
- Cable Fly 3 × 15
Heaviest first. By the cable fly the weight is the least interesting thing about the set.
Day 2 Back
- Lat Pulldown 4 × 10
- T-Bar Row 3 × 10
- Seated Cable Row 3 × 12
- Straight-Arm Pulldown 3 × 12
Three angles of row and pull — the difference between them is the elbow path, so mind it.
Day 3 Legs
- Back Squat 4 × 8
- Leg Press 3 × 12
- Leg Curl or Lying Leg Curl 3 × 12
- Leg Extension 3 × 15
- Standing Calf Raise 4 × 15
One leg day a week means no coasting sets — every one at the top of its range.
Day 4 Shoulders
- Machine Shoulder Press 4 × 10
- Lateral Raise 3 × 15
- Reverse Pec Deck 3 × 15
- Cable Lateral Raise 3 × 15 each
- Cable Shrug 3 × 12
Raises stay strict — a swing moves the weight and skips the muscle that asked for it.
Day 5 Arms
- Close-Grip Bench Press 3 × 10
- Barbell Curl 3 × 10
- Cable Overhead Triceps Extension 3 × 12
- Cable Curl 3 × 12
The short day of the week, and the one to enjoy. Full stretch on the overhead extension.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.