Original starter · 6 weeks
5-Day Gym Split
Train five days a week with an upper-lower start and a push, pull and legs finish.
6weeks
5days a week
30sessions
415working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 63 | 37 | −41% |
|---|
| Total reps | 556 | 316 | −43% |
|---|
| Reps per set | 8.8 | 8.5 | −3% |
|---|
| Average RPE | 6.9 | 5.4 | −22% |
|---|
Week 1
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Barbell Row | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Seated Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6.5 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Cable Fly | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hammer Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Face Pull | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Seated Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Crunch | 2 × 10 | RPE 6.5 | 01:00 |
|---|
Week 2
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Seated Calf Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 7 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Fly | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hammer Curl | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Leg Curl | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Leg Extension | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 2 × 10 | RPE 7 | 01:00 |
|---|
Week 3
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 4
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 5
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 8 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Fly | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 6
UPPER - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Barbell Row | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Curl | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LOWER - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Seated Calf Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 1 × 10 | RPE 5 | 01:00 |
|---|
PUSH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Machine Shoulder Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Overhead Cable Triceps Extension | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Cable Fly | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Lateral Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Seated Cable Row | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Hammer Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Face Pull | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LEGS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Barbell Hip Thrust | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Seated Leg Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Leg Extension | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Standing Calf Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Crunch | 1 × 10 | RPE 5 | 01:00 |
|---|