5-Day Split

Classic bodybuilding split: one muscle group a day, five days a week.

Chest

• Bench Press – 4 × 6–8
• Incline Dumbbell Press – 3 × 8–12
• Machine Chest Press – 3 × 10–12
• Pec Deck – 3 × 12–15
• Dip – 2 × 8–12

Back

• Deadlift – 3 × 5–6
• Pull-up – 3 × 6–10
• Barbell Row – 3 × 8–10
• Dumbbell Row – 3 × 10–12
• Face Pull – 3 × 12–15

Legs

• Back Squat – 4 × 6–8
• Hack Squat – 3 × 8–12
• Romanian Deadlift – 3 × 8–10
• Leg Curl – 3 × 10–12
• Leg Extension – 3 × 12–15
• Seated Calf Raise – 4 × 12–15

Shoulders

• Overhead Press – 4 × 6–8
• Dumbbell Shoulder Press – 3 × 8–12
• Lateral Raise – 4 × 12–15
• Cable Lateral Raise – 2 × 12–15
• Rear Delt Fly – 3 × 12–15

Arms

• Barbell Curl – 3 × 8–12
• Skull Crusher – 3 × 8–12
• Hammer Curl – 3 × 10–12
• Triceps Pushdown – 3 × 10–12
• Cable Curl – 2 × 12–15
• Overhead Triceps Extension – 2 × 12–15

All programs