BODYBUDDY
Featured by BodyBuddy
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 plan gives experienced, consistent lifters one focused body-part session each weekday, with a steady ten-week progression.
Complete each session in order, even when the calendar shifts.
Monday · 11 direct sets, 50 to 65 min
Tuesday · 11 direct sets, 50 to 65 min
Wednesday · 15 direct sets, 55 to 75 min
Thursday · 10 direct sets plus face pulls, 45 to 60 min
Friday · 8 biceps sets and 8 triceps sets, 45 to 60 min
Saturday and Sunday · Two flexible rest days
Rest fully, walk, or choose another easy activity that supports recovery.
Build gradually, take one easier week, then continue from the loads you established.
Weeks 1-2 · 2 work sets per exercise
Learn each movement, keep about 3 good reps in reserve, and record every load.
Weeks 3-6 · Listed sets, 1 to 3 reps in reserve
Reach the listed volume and use double progression while keeping every rep controlled.
Week 7 · About half the listed sets
Reduce the work and finish each set with 3 to 4 good reps in reserve.
Weeks 8-10 · Full listed sets
Return to full volume and continue progressing from your established loads.
Use these rules to keep the five-day split controlled and repeatable.
Start with 5 to 10 minutes of easy walking, cycling, or rowing, then do 1 to 3 lighter practice sets before the first compound lift.
Try 5 reps near half the working weight, then 2 to 3 reps near working weight, with 1 or 2 extra ramp-up sets before a later compound lift if its load is meaningfully heavier.
Only the listed work sets count toward the plan, while warm-up and ramp-up sets do not.
Finish most work sets with about 1 to 3 good reps available rather than training to failure.
Rest 2 to 3 minutes after presses, rows, squats, leg presses, Romanian deadlifts, and lunges.
Rest 60 to 90 seconds after raises, flies, curls, extensions, face pulls, and calf work.
When alternatives are listed, choose one exercise and keep it for several weeks.
Use a controlled, pain-free range and stop when sharp, localized, or escalating pain appears or when finishing a rep requires a shorter range or changed position.
A few cues keep each session aligned with its purpose.
On chest day, give the first press the full 2 to 3 minutes of rest and keep the later presses lighter and cleaner.
On back day, begin from a full stretch and finish with your elbows behind you so the back drives the pull.
If leg day runs long, remove one leg-curl set and one calf-raise set before reducing the squat.
Keep lateral raises light enough to control every lowering phase on shoulder day.
Pair each biceps set with a triceps set to keep Friday near 45 minutes.
Double progression adds reps before weight so each change stays easy to track.
Hold the load steady while adding controlled reps across sessions until every work set reaches the top of its range with 1 to 2 good reps left.
Increase the load after reaching the top of the range, then return near the bottom of the rep range.
Record each session and avoid adding load, sets, reps, and slower tempo in the same week because that hides what worked.
For incline dumbbell press at 3 x 8 to 12, progress from 40 lb for 10, 9, 8 to 11, 10, 9, then 12, 12, 12 before using 45 lb for 8, 8, 8.
Keep the sequence intact rather than squeezing missed work together.
After a missed day, complete the next unfinished session instead of combining two body parts into one long workout.
If Wednesday legs is missed, train legs Thursday, shoulders Friday, arms Saturday if recovered, rest Sunday and Monday, then return to chest Tuesday.
If five sessions repeatedly become three or four, choose a routine designed for that frequency.
Consistent intermediate lifters who can protect five gym days can use this plan as written.
Beginners will usually get more useful practice from a three-day full-body or four-day upper and lower routine.
This plan is not medical advice, so speak with a qualified health professional before starting if you have a chronic condition or injury.
These are the primary movements in the weekly split, with the listed alternative available when needed.
Chest
Back
Legs
Shoulders
Arms
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
