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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 five-day split gives each session one body-part focus and suits consistent lifters who can protect five gym days most weeks.
Move through these sessions in order, even when a missed day shifts the calendar.
Monday · 11 sets, 50-65 min
Tuesday · 11 sets, 50-65 min
Wednesday · 15 sets, 55-75 min
Thursday · 10 sets plus face pulls, 45-60 min
Friday · 16 sets, 45-60 min
Saturday · Rest or easy activity
Rest, walk, or choose another easy activity, with arms here only if a missed session shifted the week and recovery allows.
Sunday · Rest or easy activity
Keep the day gentle with rest, walking, or easy activity.
Build gradually, keep loads recorded, and use the easier week before resuming full work.
Weeks 1-2 · 2 work sets each
Learn each exercise, leave about three good reps, and record every load.
Weeks 3-6 · Listed sets
Reach the listed set counts and use double progression while leaving one to three good reps.
Week 7 · About half the sets
Use roughly half the normal sets and leave three to four good reps.
Weeks 8-10 · Full sets
Return to full set counts and continue from the loads you established.
Warm up first, count only work sets, and keep most repetitions controlled rather than forced.
Do five to ten minutes of easy walking, cycling, or rowing before lifting.
Before the first compound lift, do one to three practice sets with about half the work weight for five reps, then near-work weight for two to three reps.
Add one or two ramp-up sets before a later compound lift when its load is meaningfully heavier.
The schedule lists work sets only, so warm-up and ramp-up sets do not count.
Finish most work sets with one to three good reps available, without needing to train to failure.
Rest two to three 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.
Where alternatives are listed, choose one exercise and keep it for several weeks.
Use these cues to keep each focused session productive and manageable.
On chest day, give the first press the full rest period and keep later presses lighter and cleaner.
On back day, begin from a full stretch and finish with elbows behind you rather than pulling mainly with the biceps.
When Wednesday runs short, remove one leg-curl set and one calf-raise set before reducing squats.
Keep lateral raises light enough to control every lowering phase because they carry most of Thursday's work.
Alternate one biceps set with one triceps set to keep Friday near 45 minutes.
After a missed day, do the next uncompleted session instead of combining two body parts into one workout.
If this repeatedly becomes a three-day or four-day plan, choose a routine designed for that frequency.
Hold weight steady while controlled repetitions rise, then increase only the load.
Keep the same load until every work set reaches the top of its range with one or two good reps remaining.
Increase the weight once all sets reach the top, then return near the bottom of the repetition range.
Record each session and avoid adding load, sets, repetitions, and slower tempo in the same week.
For incline dumbbell press at 3 x 8-12, progress from 40 lb each for 10, 9, 8 to 11, 10, 9, then 12, 12, 12 before using 45 lb each for 8, 8, 8.
This schedule expects established lifting habits and pain-free control.
Most beginners get more movement practice and consistency from a three-day full-body or four-day upper and lower routine.
Use this split as written once you lift consistently and can protect five weekly sessions.
Use a controlled range with no sharp, localized, or increasing pain, and stop when finishing requires a shorter range or changed position.
This plan is not medical advice, so speak with a qualified health professional first if you have an injury or chronic condition.
These are the primary movements in the split, with alternatives shown in each tile.
Chest
Back
Legs
Shoulders
Arms
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
