All Programs
IntermediateSplit
5-Day Targeted Split Routine
Classic bodybuilding split targeting each muscle group with optimal volume.
Duration
8 weeks
Level
Intermediate
Equipment
Full Gym
Goal
Hypertrophy
The Split
- •Monday: Chest
- •Tuesday: Back
- •Wednesday: Legs
- •Thursday: Shoulders
- •Friday: Arms
- •Weekend: Rest
Each session should take 45-60 minutes. Rest 60-90 seconds between sets.
Monday: Chest
- •Flat Bench Press: 4x8-10
- •Incline Dumbbell Press: 3x10-12
- •Cable Crossover: 3x12-15
- •Dips: 3x to failure
- •Pec Deck: 3x15 (squeeze and hold)
Tuesday: Back
- •Deadlift: 4x6
- •Pull-Ups: 4x8-10
- •Seated Cable Row: 3x10-12
- •Single-Arm Dumbbell Row: 3x10 per side
- •Straight-Arm Pulldown: 3x12-15
Wednesday: Legs
- •Squat: 4x8-10
- •Leg Press: 3x12
- •Romanian Deadlift: 3x10
- •Leg Extensions: 3x12-15
- •Leg Curls: 3x12-15
- •Calf Raises: 4x15-20
Thursday: Shoulders
- •Overhead Press: 4x8-10
- •Lateral Raises: 4x12-15
- •Rear Delt Flye: 3x12-15
- •Face Pulls: 3x15
- •Shrugs: 3x12
Friday: Arms
- •Barbell Curl: 3x8-10
- •Close-Grip Bench Press: 3x8-10
- •Preacher Curl: 3x10-12
- •Overhead Tricep Extension: 3x10-12
- •Concentration Curl: 2x12
- •Tricep Kickback: 2x12