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A 10-week body-part training plan for people who already lift consistently and can usually protect five gym days. Each weekday focuses on one body area, with easier weekend activity or rest, planned progression, and instructions for missed sessions.
This 10-week split gives experienced, consistent lifters one body area each weekday and a gentler weekend.
Move through these sessions in order, even when a missed day shifts the calendar.
Monday · 11 direct sets, 50-65 min
Tuesday · 11 direct sets, 50-65 min
Wednesday · 15 direct sets, 55-75 min
Thursday · 10 direct sets plus face pulls, 45-60 min
Friday · 8 biceps sets and 8 triceps sets, 45-60 min
Saturday · Rest or easy activity
Rest, walk, or choose another easy activity based on your recovery.
Sunday · Rest or easy activity
Keep activity easy or take a full rest day before the next training sequence.
Use each stage to learn, build, recover, and then continue progressing.
Weeks 1-2 · 2 work sets per exercise
Learn each exercise, keep about 3 good reps in reserve, and record every load.
Weeks 3-6 · Full listed sets
Use the listed volume and double progression while keeping 1-3 good reps in reserve.
Week 7 · About half the sets
Reduce volume by about half and finish sets with 3-4 good reps left.
Weeks 8-10 · Full listed sets
Return to full volume and continue from the loads you established earlier.
Warm up, protect rep quality, and progress one measured step at a time.
Start with 5-10 minutes of easy walking, cycling, or rowing.
Before the first compound lift, do 1-3 lighter sets, using about half the work weight for 5 reps and near-work weight for 2-3 reps.
Add 1-2 ramp-up sets before a later compound exercise when its load is meaningfully heavier.
Most work sets should end with about 1-3 good reps left, without requiring failure.
Keep the load steady while adding controlled reps, then add weight and return near the range bottom once every set reaches the top with 1-2 good reps left.
Record your work and avoid raising load, sets, reps, and tempo together, so you can tell what helped.
Listed sets are work sets, so warm-up sets stay separate.
Take 2-3 minutes after presses, rows, squats, leg presses, Romanian deadlifts, and lunges.
Take 60-90 seconds after raises, flies, curls, extensions, face pulls, and calf work.
When a line offers alternatives, choose one exercise and keep it for several weeks.
Use a controlled range without sharp, localized, or worsening pain, and stop when you must shorten the range or change position.
After a missed day, do the next unfinished session instead of combining two body areas into one workout.
If five sessions repeatedly become three or four, choose a routine designed for that frequency.
A few priorities keep each workout efficient and controlled.
On chest day, give the first press a full 2-3 minutes of rest and keep later presses lighter and cleaner.
On back day, begin from a full stretch and finish with elbows behind you instead of letting the biceps lead.
When Wednesday runs short, remove one leg-curl set and one calf-raise set before reducing squats.
Switch between a biceps set and a triceps set to keep Friday near 45 minutes.
Keep shoulder-day lateral raises light enough to control every lowering phase.
This schedule is intended for lifters who already train consistently and can usually protect five gym days.
Most beginners will get more movement practice and easier repetition from a three-day full-body or four-day upper-lower routine.
Use this split as written when five weekly sessions are already realistic and consistent.
This is not medical advice, so speak with a qualified health professional before starting if you have a chronic condition or injury.
The incline dumbbell press shows how reps rise before the load changes.
Incline press, 3 x 8-12
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