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5-day muscle building workout plan Advanced Body Split

Five focused days with cardio finishers, the full buffet for experienced lifters chasing size. Rotate the intensity so no session becomes a maximum.

Level
Advanced
Days a week
5
Per session
46–51 min
Goal
Muscle building
Equipment
Cable Machine, Machine, Barbell, Dumbbell
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Workout schedule

5 days a week · 25 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~50 min Chest & Triceps

5 exercises · 15 sets · ~50 min

  1. Barbell Bench Press Chest · Barbell 4 sets of 6 reps · 3:00 rest 3:00 rest
  2. Dumbbell Incline Bench Press Chest · Dumbbell 4 sets of 10 reps · 2:00 rest 2:00 rest

  3. Superset A · 3 rounds · back to back

    1. Cable Pec Fly Chest · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dumbbell Skullcrusher Triceps · Dumbbell 3 sets of 10 reps · 1:00 rest 1:00 rest
  4. Jump Rope Calves · Bodyweight 1 sets of 5m

Day 2 · ~46 min Back & Biceps

5 exercises · 16 sets · ~46 min

  1. Barbell Bent Over Row Lats · Barbell 4 sets of 6 reps · 3:00 rest 3:00 rest
  2. Wide-Grip Lat Pulldown Lats · Cable Machine 4 sets of 10 reps · 2:00 rest 2:00 rest

  3. Superset A · 3 rounds · back to back

    1. Straight-Arm Lat Pulldown Upper Back · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Zottman Curl Biceps · Dumbbell 3 sets of 10 reps · 1:00 rest 1:00 rest
  4. Dead Hang Forearms · Bodyweight 2 sets of 30s · 1:00 rest 1:00 rest

Day 3 · ~51 min Legs

5 exercises · 15 sets · ~51 min

  1. Barbell Squat Quads · Barbell 4 sets of 6 reps · 3:30 rest 3:30 rest
  2. Machine Hack Squat Quads · Machine 3 sets of 10 reps · 2:00 rest 2:00 rest
  3. Lying Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Smith Machine Calf Raise Calves · Machine 4 sets of 12 reps · 1:00 rest 1:00 rest
  5. Stair Climber Glutes · Machine 1 sets of 5m

Day 4 · ~46 min Shoulders & Abs

5 exercises · 16 sets · ~46 min

  1. Barbell Overhead Press Front Delts · Barbell 4 sets of 6 reps · 3:00 rest 3:00 rest

  2. Superset A · 3 rounds · back to back

    1. Cable Low Single Arm Lateral Raise Side Delts · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
    2. Dumbbell Rear Delt Fly Rear Delts · Dumbbell 3 sets of 15 reps · 1:00 rest 1:00 rest
  3. Hanging Knee Raises Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. V-Up Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest

Day 5 · ~49 min Pump & Engine

5 exercises · 15 sets · ~49 min

  1. Superset A · 4 rounds · back to back

    1. Machine Chest Press Chest · Machine 4 sets of 12 reps · 1:00 rest 1:00 rest
    2. Machine Seated Cable Row Lats · Cable Machine 4 sets of 15 reps · 1:00 rest 1:00 rest

  2. Superset B · 3 rounds · back to back

    1. Barbell Curl Biceps · Barbell 3 sets of 10 reps · 0:45 rest 0:45 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  3. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 10m

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 77 working sets across 25 exercises, about 4 h in total.

Sets run from 6 to 15 reps, with 0:45 to 3:30 of rest between them.

Main muscles: Chest, Triceps, Calves, Lats, Upper Back, Biceps, Forearms, Quads, Hamstrings, Glutes, Front Delts, Side Delts, Rear Delts, Abs.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Barbell Bench Press that means all 4 sets of 6.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Jump Rope, lower more slowly or move to a harder variation.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

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