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Five days, one muscle at a time

by openGym

Chest Monday, back Tuesday, and so on to arms on Friday. One muscle group a day, worked from several angles, with the weekend off.

Days a week
5
Per session
60 min
Level
Intermediate
Goal
Muscle
Split
Body-part split
Sets a week
82
  • gym
  • five days

The week

  1. Monday: Chest
  2. Tuesday: Back
  3. Wednesday: Shoulders
  4. Thursday: Legs
  5. Friday: Arms
  6. Saturday: Rest
  7. Sunday: Rest

The 5 sessions

Chest

5 exercises, 15 sets
  1. Barbell bench press 4 × 8 repsrest 2:30
  2. Dumbbell incline bench press 3 × 10 repsrest 1:30
  3. Dumbbell fly 3 × 12 repsrest 1:00
  4. Chest dip 3 × 10 repsrest 1:30
  5. Push-up 2 × 20 repsrest 1:00 Burnout: as many clean reps as you have.
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Back

5 exercises, 17 sets
  1. Pull-up 4 × 8 repsrest 2:00
  2. Barbell bent over row 4 × 8 repsrest 2:00
  3. Cable lat pulldown full range of motion 3 × 12 repsrest 1:30
  4. Cable rope seated row 3 × 12 repsrest 1:30
  5. Dumbbell shrug 3 × 15 repsrest 1:00
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Shoulders

5 exercises, 17 sets
  1. Barbell standing military press 4 × 8 repsrest 2:00
  2. Dumbbell lateral raise 4 × 15 repsrest 1:00
  3. Cable lateral raise 3 × 15 repsrest 45 s
  4. Cable standing face pull 3 × 15 repsrest 45 s
  5. Dumbbell lying rear lateral raise 3 × 15 repsrest 45 s
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Legs

5 exercises, 17 sets
  1. Barbell full squat 4 × 8 repsrest 3:00
  2. Barbell romanian deadlift 3 × 10 repsrest 2:00
  3. Sled 45° leg press 3 × 12 repsrest 1:30
  4. Lever lying leg curl 3 × 12 repsrest 1:00
  5. Lever standing calf raise 4 × 15 repsrest 45 s
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Arms

6 exercises, 16 sets
  1. Barbell curl 3 × 10 repsrest 1:00
  2. Cable triceps pushdown (v-bar) 3 × 12 repsrest 1:00
  3. Dumbbell hammer curl 3 × 12 repsrest 1:00
  4. Triceps dip 3 × 10 repsrest 1:00
  5. Dumbbell biceps curl 2 × 15 repsrest 45 s
  6. Cable pushdown (with rope attachment) 2 × 15 repsrest 45 s
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Where the work goes

82 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Chest18.5 sets
  • Triceps17.5 sets
  • Biceps15 sets
  • Front delts13 sets
  • Forearms12 sets
  • Upper back11.5 sets
  • Hamstrings9.5 sets
  • Side delts9 sets
  • Rear delts9 sets
  • Calves9 sets
  • Traps8 sets
  • Lats7 sets

What you need

  • Pull-up bar
  • Bench
  • Dumbbells
  • Barbell
  • Cable
  • Machines

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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