Programs / Five Day Body Part Split (Intermediate)

Five Day Body Part Split (Intermediate)

HypertrophyIntermediate5 days / weekFull gym8 weeks50 min sessionsBody part split

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 fifty focused minutes. 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

Session 1 · Chest

chestchestchestchesttricepschestchestabdominals

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
Chest Fly Machine3 x 10-12
Crunches3 x 15-20

Session 2

Back

latsmiddle backlatstrapslower backlatstrapsabdominals

5 exercises · full detail in the app

Session 3

Shoulders

shouldersshouldersshoulderstrapsshouldersshoulderstrapsabdominals

4 exercises · full detail in the app

Session 4

Legs

quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

6 exercises · full detail in the app

Session 5

Arms

bicepstricepsbicepstricepsforearmsbicepstricepsabdominals

7 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 (Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

Get the app