One muscle group per day, 5 days per week. Maximum volume on each body part once per week. Classic old-school bodybuilding approach.
Body Part Split · 5 days a week · about 60 minutes a session · intermediate · goal: Muscle growth · by Classic Bodybuilding
Weekly plan
Chest Day
Barbell Bench Press 4 x 8–10
Incline Barbell Press 4 x 8–10
Incline Dumbbell Press 3 x 10–12
Cable Chest Fly 3 x 12–15
Push-Up 3 x 15–20
Back Day
Conventional Deadlift 3 x 5
Pull-Up 4 x 8–12
Barbell Row 4 x 8–10
Cable Row 3 x 10–12
Lat Pulldown 3 x 10–12
Shoulders Day
Barbell Overhead Press 4 x 8–10
Dumbbell Lateral Raise 4 x 12–15
Rear Delt Fly 4 x 12–15
Cable Face Pull 3 x 15–20
Dumbbell Front Raise 3 x 12–15
Arms Day
Barbell Curl 4 x 8–12
Incline Dumbbell Curl 3 x 10–12
Hammer Curl 3 x 10–12
Cable Tricep Pushdown 4 x 10–12
Dumbbell Overhead Extension 3 x 10–12
Tricep Dip 3 x 10–15
Legs Day
Barbell Back Squat 5 x 8–10
Leg Press 4 x 10–15
Machine Leg Extension 3 x 12–15
Romanian Deadlift 4 x 10–12
Machine Leg Curl 3 x 10–12
Standing Calf Raise 5 x 12–15
Notes
Train Mon–Fri with Sat/Sun rest. Order can be adjusted — common: Chest Mon, Back Tue, Shoulders Wed, Arms Thu, Legs Fri. Use progressive overload: when you hit the top of the rep range on all sets, add weight.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms