5 Day Workout Split

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Bench Press

   3 × 6 to 10 repsChest

   How to do it

   1. Lie on the bench with your eyes under the bar and your feet flat on the floor.
   2. Hold the bar a little wider than your shoulders and squeeze your shoulder blades together.
   3. Lower the bar slowly to the middle of your chest.
   4. Press it back up until your arms are almost straight.
   5. Start light, and use a spotter or the safety bars.
2. 2

   Dumbbell Incline Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Set an incline bench to 30-45 degrees, sit back with dumbbells at shoulder height, elbows bent and slightly forward.
   2. Press dumbbells upward and slightly inward until arms nearly lock out.
   3. Keep chest up and shoulders packed into the bench throughout the movement.
   4. Lower dumbbells under control to chest level, maintaining a stable incline position.
3. 3

   Cable Standing Crossover

   3 × 8 to 12 repsChest

   How to do it

   1. Stand between cable stations with feet shoulder-width apart, cables set at upper chest height.
   2. Grab handles with arms slightly bent, shoulders retracted, core braced.
   3. Pull both cables across your body in a controlled arc, bringing handles together at chest level.
   4. Pause briefly at the center with chest squeezed.
   5. Return to start position with steady control, maintaining slight arm bend throughout.
4. 4

   Lever Pec Deck Fly

   3 × 10 to 15 repsChest

   How to do it

   1. Sit upright with back firmly against the pad, feet flat on the floor.
   2. Grip the lever handles with a neutral grip at shoulder height.
   3. Press the handles forward in a smooth arc, leading with your elbows.
   4. Squeeze at full extension, keeping a slight bend in your elbows.
   5. Control the return to the starting position without letting the weight stack touch down.
5. 5

   Chest Dip

   3 × 10 to 15 repsChest

   How to do it

   1. Grip the handles shoulder-width apart, arms extended, body upright or slightly forward-leaned.
   2. Lower your body by bending elbows, keeping them flared outward to emphasize chest.
   3. Descend until chest is level with or slightly below the handles.
   4. Drive through your hands to extend elbows and return to start.
   5. Maintain an upright torso or light forward lean throughout.
6. 6

   Push up

   3 × 10 to 15 repsChest

   How to do it

   1. Hands on the floor slightly wider than your shoulders, legs straight behind you.
   2. Tighten your stomach so your body stays in a straight line from head to heels.
   3. Lower your chest toward the floor, elbows angled slightly back rather than straight out.
   4. Push the floor away to come back up.
   5. Too hard? Do them with your knees on the floor, or your hands on a chair.

6 exercisesAbout 45 minIntermediate

1. 1

   Pull up

   3 × 5 to 8 repsLats

   How to do it

   1. Grip the bar slightly wider than shoulder-width, arms fully extended.
   2. Pull your body upward by driving elbows down and back, leading with the chest.
   3. Keep your torso upright and core braced throughout the movement.
   4. Pull until your chest approaches the bar or chin clears it.
   5. Lower with control to full arm extension.
2. 2

   Barbell Bent Over Row

   3 × 6 to 10 repsMiddle back

   How to do it

   1. Hold the bar with your hands a little wider than your shoulders, feet hip-width apart.
   2. Push your hips back and tip your chest forward until your back is flat. Tighten your stomach.
   3. Pull the bar to your lower ribs, keeping it close to your body.
   4. Lower it slowly until your arms are straight.
   5. Go lighter than you think. If your back rounds or you have to jerk the bar up, the weight is too heavy.
3. 3

   Cable Pulldown

   3 × 8 to 12 repsLats

   How to do it

   1. Sit with your thighs under the pads and hold the bar a little wider than your shoulders.
   2. Lean back slightly and pull the bar down to the top of your chest, elbows driving down.
   3. Squeeze your shoulder blades down and together at the bottom.
   4. Let the bar rise slowly until your arms are straight.
   5. Do not swing your body to move the weight. If you have to, go lighter.
4. 4

   Cable Seated Row

   3 × 8 to 12 repsMiddle back

   How to do it

   1. Sit upright on the bench with feet flat on the footrest, chest up.
   2. Grip the handle with both hands, arms extended, slight knee bend.
   3. Pull the handle toward your torso, driving elbows back and squeezing shoulder blades together.
   4. Keep your torso stable and avoid leaning back beyond neutral spine.
   5. Return the handle to full extension under control without rounding forward.
5. 5

   Dumbbell Single Arm Bent Over Row

   3 × 8 to 12 repsMiddle back

   How to do it

   1. Hold a dumbbell in one hand. Rest the other hand on your knee, a bed, a sofa arm or a bench.
   2. Push your hips back and tip your chest forward until your back is flat, close to level with the floor.
   3. Tighten your stomach and pull the dumbbell up toward your hip, elbow close to your side.
   4. Lower it slowly until your arm is straight.
   5. Keep your back still. Do not twist to lift the weight. Do all reps, then switch arms.
6. 6

   Cable Standing Face Pull

   3 × 12 to 20 repsShoulders

   How to do it

   1. Set the cable to upper chest height and attach a rope handle.
   2. Stand facing the machine with feet shoulder-width apart, slight knee bend.
   3. Pull the rope toward your face, driving elbows high and wide, separating the rope ends.
   4. Keep your chest up and core braced throughout the movement.
   5. Squeeze the middle back at the end position with elbows behind the plane of your torso.
   6. Control the weight back to start without letting the cable fully straighten your arms.

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Standing Military Press

   3 × 6 to 10 repsShoulders

   How to do it

   1. Position the barbell at shoulder height with a grip slightly wider than shoulder width.
   2. Brace your core and glutes, feet hip-width apart with a slight forward lean.
   3. Press the bar straight overhead until your elbows lock out, driving through your legs.
   4. Keep your head neutral and avoid excessive lower back arch as the bar passes your face.
   5. Lower the bar back to shoulder height with control under tension.
   6. Repeat for reps without bouncing the bar off your shoulders.
2. 2

   Dumbbell Lateral Raise

   3 × 12 to 20 repsShoulders

   How to do it

   1. Stand tall with a light dumbbell in each hand by your sides.
   2. Keep a slight bend in your elbows and raise the dumbbells out to the sides.
   3. Stop at shoulder height, then lower slowly.
   4. Do not swing or shrug to lift the weight. If you have to, go lighter.
3. 3

   Cable Lateral Raise

   3 × 12 to 20 repsShoulders

   How to do it

   1. Stand between two cable stations with feet shoulder-width apart, cables set to low pulley position.
   2. Grab the left cable with your right hand and right cable with your left hand, arms at sides with slight elbow bend.
   3. Raise both arms out to the sides until they reach shoulder height, leading with the elbows.
   4. Hold briefly at the top with shoulders packed and chest upright.
   5. Lower the cables back to starting position under control.
4. 4

   Dumbbell Front Raise

   3 × 12 to 20 repsShoulders

   How to do it

   1. Stand upright with feet shoulder-width apart, dumbbells at thigh level with a neutral grip.
   2. Raise both dumbbells in front of you to eye level, elbows slightly bent throughout.
   3. Lead with your elbows, not your hands, keeping the dumbbells in the plane directly in front of your body.
   4. Lower the dumbbells back to thigh level under control without swinging.
5. 5

   Cable Standing Face Pull

   3 × 12 to 20 repsShoulders

   How to do it

   1. Set the cable to upper chest height and attach a rope handle.
   2. Stand facing the machine with feet shoulder-width apart, slight knee bend.
   3. Pull the rope toward your face, driving elbows high and wide, separating the rope ends.
   4. Keep your chest up and core braced throughout the movement.
   5. Squeeze the middle back at the end position with elbows behind the plane of your torso.
   6. Control the weight back to start without letting the cable fully straighten your arms.
6. 6

   Lever Seated Reverse Fly

   3 × 12 to 20 repsShoulders

   How to do it

   1. Sit upright with chest against the pad, feet flat on platform.
   2. Grip the handles with a neutral grip at shoulder height.
   3. Pull the handles outward and slightly back, leading with your elbows.
   4. Squeeze your shoulder blades together at full contraction.
   5. Control the return to start without letting weight stack settle completely.

6 exercisesAbout 45 minIntermediate

1. 1

   Barbell Squat

   3 × 6 to 10 repsQuadriceps

   How to do it

   1. Position barbell across upper back, feet shoulder-width apart.
   2. Descend by bending knees and hips, keeping chest upright and core braced.
   3. Lower until thighs reach parallel or below, knees tracking over toes.
   4. Drive through mid-foot and heels to stand, extending hips and knees together.
   5. Maintain neutral spine throughout, elbows slightly forward under the bar.
2. 2

   Leg Press (45 degree)

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Sit with your back and head against the pad, feet flat on the platform about shoulder-width apart.
   2. Release the safety handles and bend your knees to lower the platform toward you.
   3. Go down as far as you can while your lower back stays against the pad.
   4. Push through your whole foot to straighten your legs, without locking your knees.
   5. Machines vary by brand, so yours may look a little different from the video.
3. 3

   Dumbbell Walking Lunge

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Hold dumbbells at sides with a neutral grip, feet hip-width apart.
   2. Step forward with one leg, lowering hips until both knees bend to approximately 90 degrees.
   3. Front knee stays over ankle, back knee nearly touches the ground.
   4. Drive through front heel to stand and step forward with the opposite leg.
   5. Maintain upright torso and controlled pace throughout the walk.
4. 4

   Lever Leg Extension

   3 × 10 to 15 repsQuadriceps

   How to do it

   1. Sit with your back against the pad and the roller resting on the front of your ankles.
   2. Line your knees up with the machine's pivot.
   3. Straighten your legs to lift the pad, then pause for a second.
   4. Lower slowly back to the start.
   5. Machines vary by brand, so yours may look a little different from the video.
5. 5

   Barbell Standing Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Position feet hip-width apart beneath the barbell, resting it across your upper back and shoulders.
   2. Grip the bar with hands slightly wider than shoulders, elbows slightly bent.
   3. Press through the balls of your feet to drive your heels up, rising onto your toes.
   4. Hold the top position briefly with full calf contraction.
   5. Lower heels back to the floor under control without fully relaxing the calf tension.
6. 6

   Cable Kneeling Crunch

   3 × 10 to 15 repsAbdominals

   How to do it

   1. Kneel facing the cable machine with the rope attachment at upper chest height, holding both ends near your collarbone.
   2. Brace your core and drive your elbows down toward your hips, crunching forward from the waist.
   3. Keep your hips stationary and let the contraction pull the rope down in a controlled arc.
   4. Lower until you feel full abdominal tension, then return to upright without relaxing fully between reps.

6 exercisesAbout 30 minIntermediate

1. 1

   Barbell Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with feet shoulder-width apart, barbell at arm's length with palms facing forward.
   2. Keep elbows pinned to your sides throughout the movement.
   3. Curl the bar upward by bending at the elbows until the barbell reaches chest height.
   4. Pause briefly at the top with biceps fully contracted.
   5. Lower the barbell with control back to the starting position without locking elbows.
2. 2

   Cable Pushdown

   3 × 10 to 15 repsTriceps

   How to do it

   1. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
   2. Grip the rope or bar at upper chest height with elbows tucked close to your ribs.
   3. Press downward by extending your elbows, driving your hands toward your thighs.
   4. Pause briefly at full elbow extension with triceps fully contracted.
   5. Control the weight back to chest height, stopping short of full elbow flexion.
3. 3

   Dumbbell Hammer Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with dumbbells at sides, palms facing inward.
   2. Keep elbows fixed at your sides throughout the movement.
   3. Curl dumbbells up by bending elbows, maintaining neutral grip.
   4. Raise until forearms approach shoulder height.
   5. Lower with control back to full arm extension.
4. 4

   Barbell Skull Crusher

   3 × 10 to 15 repsTriceps

   How to do it

   1. Lie flat on a bench with feet planted on the floor, dumbbell or barbell held at arm's length above your chest.
   2. Lower the weight by bending elbows, keeping upper arms nearly vertical and stationary throughout.
   3. Descend until the bar approaches your forehead or just past the top of your head.
   4. Press back to the starting position by extending elbows, maintaining control at the top without locking out.
5. 5

   Cable Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand facing the machine with feet shoulder-width apart, slight knee bend.
   2. Grip the handle with both hands at waist level, elbows tucked to your sides.
   3. Curl the handle upward by flexing your elbows, keeping upper arms stationary.
   4. Bring the handle to chest height, pause briefly at the top.
   5. Lower the handle back to starting position with control.
6. 6

   Dumbbell Kickback

   3 × 10 to 15 repsTriceps

   How to do it

   1. Set one knee on the bench, opposite foot on the ground for stability.
   2. Grip a dumbbell with one hand, upper arm parallel to the torso, elbow bent at 90 degrees.
   3. Extend the elbow fully, driving the dumbbell straight back until the arm is locked.
   4. Lower the weight with control, returning to 90 degrees without moving the upper arm.
   5. Complete all reps on one side before switching arms.

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Deadlift

   3 × 5 to 8 repsHamstrings, Glutes

   How to do it

   1. Position feet hip-width apart with bar over mid-foot, shins nearly vertical.
   2. Grip bar just outside legs, straighten your arms but do not bend elbows during the lift.
   3. Lower hips, chest up, until shoulders are slightly ahead of the bar.
   4. Drive through heels and extend hips and knees simultaneously to stand.
   5. Lockout at top by fully extending hips and pulling shoulders back slightly.
   6. Lower bar by hinging at hips first, letting knees bend as needed to maintain bar path.
2. 2

   Barbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, holding the bar in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and slide the bar down your legs, keeping your back flat.
   4. Stop when you feel a stretch in the backs of your thighs, usually just below the knee.
   5. Squeeze your bottom to stand back up. Start light: if your back rounds, the weight is too heavy.
3. 3

   Seated Hamstring Curl

   3 × 10 to 15 repsHamstrings

   How to do it

   1. Set the machine so your knees line up with its pivot and the pad sits just above your heels.
   2. Sit back against the pad and lower the thigh pad to hold your legs in place.
   3. Bend your knees to pull the pad down and back as far as you can.
   4. Let it return slowly, stopping just before your legs are fully straight.
   5. Machines vary by brand, so yours may look a little different from the video.
4. 4

   Barbell Hip Thrust

   3 × 8 to 12 repsGlutes

   How to do it

   1. Position upper back against a bench, feet flat on floor hip-width apart, barbell across hips.
   2. Roll barbell down to rest on hip crease, hands gripping just outside thighs.
   3. Drive through heels to extend hips until torso and thighs form a straight line.
   4. Hold the top position, squeeze glutes hard at full lockout.
   5. Lower hips back down with control, stopping short of the bench.
5. 5

   45 degrees Reverse Hyperextension

   3 × 10 to 15 repsGlutes

   How to do it

   1. Position hips at the edge of a bench, torso parallel to floor, legs extended and unsupported.
   2. Secure upper body by holding the bench or anchoring your grip.
   3. Drive legs upward by extending hips, raising feet to align with torso.
   4. Squeeze lower back and glutes at the top position.
   5. Lower legs back to start with control, maintaining a neutral spine throughout.
6. 6

   Barbell Seated Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Sit upright on a bench with feet flat on the floor, balls of feet under the barbell resting across your thighs just above the knees.
   2. Drive your heels down into the floor, then press through the balls of your feet to raise your heels as high as possible.
   3. Hold the top position for a brief pause, maintaining upright posture.
   4. Lower your heels under control back to the starting position.