How long does this plan take?

Each session takes about 60 to 75 minutes, 5 days a week.

How do I know when to add weight?

When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.

What if I miss a session?

Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

5-day body part workout split

The classic body part split gives each muscle group its own day and plenty of volume. It works best once you can recover well from heavy training.

Level: Intermediate
Days a week: 5
Where: Gym
Session: 60 to 75 min

Who it suits: Intermediate lifters who like long, focused sessions and can train five days a week. Goal: Build muscle.

How to use this plan

Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
Log every set. Next time, try to beat your last session by one rep or a little more weight.
Rest the time shown between sets, and a day or two between sessions that train the same muscles.

Chest: Chest

Exercise	Sets	Reps	Rest
Bench Press (Barbell)	4	6 to 8	2 to 3 min
Incline Bench Press (Dumbbell)	3	8 to 12	60 to 90 s
Cable Fly	3	12 to 15	60 to 90 s
Chest Dip	3	8 to 12	60 to 90 s

Back: Back

Exercise	Sets	Reps	Rest
Deadlift (Barbell)	3	5	2 to 3 min
Lat Pulldown (Cable)	3	8 to 12	60 to 90 s
Bent Over Row (Barbell)	3	8 to 10	60 to 90 s
Seated Cable Row	3	10 to 12	60 to 90 s

Shoulders: Shoulders and traps

Exercise	Sets	Reps	Rest
Shoulder Press (Dumbbell)	4	8 to 10	60 to 90 s
Lateral Raise (Dumbbell)	4	12 to 15	60 to 90 s
Reverse Pec Deck	3	12 to 15	60 to 90 s
Shrug (Dumbbell)	3	10 to 12	60 to 90 s

Arms: Biceps and triceps

Exercise	Sets	Reps	Rest
Bicep Curl (Barbell)	3	8 to 12	60 to 90 s
Skull Crusher (EZ Bar)	3	8 to 12	60 to 90 s
Hammer Curl	3	10 to 12	60 to 90 s
Overhead Tricep Extension (Dumbbell)	3	10 to 12	60 to 90 s

Legs: Quads, hamstrings, glutes, calves

Exercise	Sets	Reps	Rest
Squat (Barbell)	4	6 to 8	2 to 3 min
Romanian Deadlift (Barbell)	3	8 to 10	60 to 90 s
Leg Press	3	10 to 12	60 to 90 s
Lying Leg Curl	3	10 to 12	60 to 90 s
Seated Calf Raise	4	12 to 15	60 to 90 s

Common questions

How long does this plan take?: Each session takes about 60 to 75 minutes, 5 days a week.
How do I know when to add weight?: When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
What if I miss a session?: Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

More workout plans

General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.