About this plan
One focus per day, five days a week — the classic physique split. Each session digs deep into a single area with enough volume to justify the week of recovery before it comes around again.
One workout per training day, 5 days a week: Chest Day, Back Day, Shoulder Day, Leg Day and Arms & Core Day.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Chest Day
- Barbell Bench Press 4 × 6–10
- Barbell Incline Bench Press 4 × 8–10
- Dumbbell Fly 3 × 12–15
- Cable Crossover 3 × 12–15
- Push Ups 2 × 15–20
Back Day
- Barbell Deadlift 4 × 5–6
- Wide Grip Lat Pull Down 4 × 8–10
- Seated Cable Rows 3 × 10–12
- Dumbbell Bent-over Row 3 × 10–12
- Hyperextensions 3 × 12–15
Shoulder Day
- Seated Barbell Shoulder Press 4 × 6–10
- Dumbbell Lateral Raise 4 × 12–15
- Dumbbell Front Raise 3 × 12–15
- Dumbbell Rear Delt Row 3 × 12–15
- Barbell Shrugs 4 × 12–15
Leg Day
- Barbell Squat 4 × 6–10
- Leg Press 4 × 10–12
- Romanian Dead Lift 3 × 8–12
- Leg Extensions 3 × 12–15
- Lying Leg Curl Machine 3 × 12–15
- Standing Calf Raises using Machine 5 × 12–15
Arms & Core Day
- Close Grip Barbell Bench Press 4 × 8–10
- Barbell Curl 4 × 8–12
- Triceps Pushdown with Cable 3 × 10–12
- Dumbbell Hammer Curl 3 × 10–12
- Crunches 3 × 15–20
- Lying Leg Raise 3 × 12–15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
Start Five Day Body Part Split today
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