Programs / Five Day Body Part Split (Advanced)
Five Day Body Part Split (Advanced)
The classic body part split. Chest, back, shoulders, legs, arms, one focus a day, full attention on each muscle. For lifters chasing size. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.
Progression: Add a rep or a small load each week inside the range. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
chestchestchestchesttricepschestchesttricepschestabdominals
- Around The Worlds3 x 10-12
- Flat Barbell Bench Press4 x 8-12
- Incline Dumbbell Press4 x 8-12
- Decline Dumbbell Bench Press3 x 10-12
- Cable Iron Cross3 x 10-12
- Hanging Leg Raise3 x 15-20
Back
latsmiddle backlatstrapslower backlatstrapslower backlatsabdominals
6 exercises · full detail in the app
Shoulders
shouldersshouldersshoulderstrapsshouldersshoulderstrapsshouldersshouldersabdominals
5 exercises · full detail in the app
Legs
quadricepshamstringsglutesquadricepshamstringsglutesquadricepshamstringsglutescalves
6 exercises · full detail in the app
Arms
bicepstricepsbicepstricepsforearmsbicepstricepsforearmsbicepsabdominals
8 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run Five Day Body Part Split (Advanced) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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