BLUEPRINT / 5 TRAINING DAYS
Body-part split / 5 days.
Chest, back, legs, shoulders, and arms each get a focused day, with two recovery days in the example week.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Chest
4 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Barbell bench press | 3 | 8–12 |
| Incline dumbbell bench press | 2 | 8–12 |
| Machine chest press | 3 | 8–12 |
| Cable chest press | 2 | 8–12 |
Back
4 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Neutral-grip lat pulldown | 3 | 8–12 |
| Chest-supported dumbbell row | 3 | 8–12 |
| Assisted pull-up | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
Legs
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Dumbbell Romanian deadlift | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Standing machine calf raise | 3 | 10–15 |
| Dead bug | 2 | 6–10 / side |
Shoulders
4 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Seated dumbbell shoulder press | 2 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Face pull | 2 | 12–15 |
| Reverse pec deck | 2 | 12–15 |
Arms
4 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Dumbbell curl | 2 | 10–15 |
| Hammer curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
| Overhead cable triceps extension | 2 | 10–15 |
Reading the blueprint
A body-part structure concentrates the example work into fewer exposures for each muscle. Presses and pulls still involve assisting muscles, so sessions are not isolated from one another.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance