Original starter · 4 weeks
5-Day Body Part Split
Give each body part its own day and a full session of focused volume five days a week.
4weeks
5days a week
20sessions
317working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 75 | 47 | −37% |
|---|
| Total reps | 716 | 439 | −39% |
|---|
| Reps per set | 9.5 | 9.3 | −2% |
|---|
| Average RPE | 7.5 | 6.0 | −20% |
|---|
Week 1
CHEST - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Machine Chest Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dip | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Fly | 2 × 12-15 | RPE 8 | 01:00 |
|---|
BACK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Back Extension | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Straight-Arm Pulldown | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LEGS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Leg Extension | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
SHOULDERS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Shrug | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Hanging Knee Raise | 2 × 10-12 | RPE 7 | 01:00 |
|---|
ARMS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Barbell Curl | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Skull Crusher | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Incline Dumbbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 2 × 15-20 | RPE 8 | 00:45 |
|---|
Week 2
CHEST - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Machine Chest Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dip | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Fly | 3 × 12-15 | RPE 9 | 01:00 |
|---|
BACK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Back Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Straight-Arm Pulldown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LEGS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
SHOULDERS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Machine Shoulder Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Shrug | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
ARMS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Barbell Curl | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Skull Crusher | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Incline Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9 | 00:45 |
|---|
Week 3
CHEST - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Machine Chest Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dip | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Fly | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
BACK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Back Extension | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Straight-Arm Pulldown | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
LEGS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
SHOULDERS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Machine Shoulder Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Shrug | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 8 | 01:00 |
|---|
ARMS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Barbell Curl | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Skull Crusher | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Incline Dumbbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
Week 4
CHEST - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Incline Dumbbell Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Machine Chest Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dip | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Fly | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
BACK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Back Extension | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Straight-Arm Pulldown | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
LEGS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Leg Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Lying Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Leg Extension | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
| Standing Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
SHOULDERS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Machine Shoulder Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Shrug | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Reverse Pec Deck | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
| Hanging Knee Raise | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
ARMS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Barbell Curl | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Skull Crusher | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Incline Dumbbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer Curl | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|