Workout Routine

Free

5 Day Split Twice a Day

by soymitchell

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
90 sec
2
–
–
3
90 sec
3
–
–
3
90 sec
4
–
–
3
90 sec
5
–
–
3
90 sec
6
–
–
3
90 sec
7
–
–
3
90 sec

bench press

7×3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
90 sec
2
–
–
3
90 sec
3
–
–
3
90 sec

incline bench press

3×3

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

close-grip bench press

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

cable crossover

3×8

Back Light

Rack Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Rack Pull

4×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

shrug

3×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

seated cable row

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lat pulldown

3×15

Legs Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec

squat

7×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

romanian deadlift

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4×15

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

Arms Light

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

triceps extension

3×15

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

preacher curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

skull crushers

3×15

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

concentration curl

3×10+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

wrist curl - flexion

3×20

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

wrist curl - extension

3×20

Shoulder Heavy

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec

military press

7×3

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated overhead press

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

side lateral raise

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

face pull

4×10

Chest Light

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

incline bench press

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

bench press

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable crossover

3×15

Back Heavy

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec

deadlift

7×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

Legs Light

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

calf raise

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

squat

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3×15

Arms Heavy

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

curl

5×5

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

overhead triceps extension

4×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
100 sec
2
–
–
1 +
amrap
100 sec

concentration curl

2×1+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

wrist curl - flexion

3×10

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

wrist curl - extension

3×15

Shoulder Light

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

military press

3×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

seated shoulder press

3×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

cable lateral raise

3×20

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3×20