The Five-Day Split
Eight weeks, five days, one region a day — chest, back, legs, shoulders, arms — on a full gym.
- Weeks
- 3 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
- 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
What it trains
Chest · Shoulders · Quadriceps · Biceps · Hamstrings · Lats · Middle back · Triceps · Calves · Traps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
The whole gym: bar and bench, dumbbells, cable stack, and the leg machines. Train 5 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with The Five-Day Split” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.