Body part split 5 days routine
One large muscle group per day, from compound lifts to isolation, with an optional intensity technique to finish.
- 5days a week
- 75 minper session
- 25exercises
- 12weeks
- Build muscle mass
- Body part split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 4 × 5–8 | 1 | 3:00 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 1 | 2:00 |
| 3 | Machine Bench Press | Chest | 3 × 10–12 | 1 | 1:30 |
| 4 | Low Cable Chest FlyOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Chest | 3 × 12–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Pull UpOptional: rest-pause on the last set (15–20 s pause and 2–4 more reps) only if you are recovering well. | Back | 4 × 6–10 | 1 | 2:30 |
| 2 | Landmine Row | Back | 4 × 8–10 | 1 | 2:00 |
| 3 | Lat Pulldown Neutral Grip | Back | 3 × 10–12 | 1 | 1:30 |
| 4 | Dumbbell RowReps per arm. | Back | 3 × 8–12 | 1 | 1:30 |
| 5 | Straight Arm Pulldown | Back | 3 × 12–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 5 × 5–8 | 1 | 3:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 4 × 8–10 | 1 | 2:30 |
| 3 | Leg Press | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 5 | Leg ExtensionDrop set | Quads | 3 × 12–15 | 0 | 1:15 |
| 6 | Standing Machine Calf Raise | Calves | 4 × 12–20 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Shoulder Press | Shoulders | 4 × 5–8 | 1 | 3:00 |
| 2 | Arnold Press | Shoulders | 3 × 8–12 | 1 | 2:00 |
| 3 | Dumbbell Lateral Raise | Shoulders | 4 × 12–20 | 1 | 1:00 |
| 4 | Cable Lateral RaiseDrop set | Shoulders | 3 × 12–20 | 0 | 1:00 |
| 5 | Dumbbell Reverse Fly | Rear delts | 3 × 15–20 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Barbell CurlSuperset | Biceps | 4 × 8–12 | 1 | 0:15 |
| A2 | Close Grip Bench PressSuperset | Triceps | 4 × 8–12 | 1 | 1:30 |
| B1 | Preacher CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| B2 | Cable Overhead Tricep ExtensionSuperset | Triceps | 3 × 10–12 | 1 | 1:15 |
| 5 | Cable Bicep CurlDrop set | Biceps | 3 × 12–15 | 0 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 1 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for years and can handle a lot of volume.
- You have 5 days a week and about 75 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Other routines to build muscle
- Arnold split 6 days6 days · 80 min · AdvancedSee routine →
- Upper-lower 5 days advanced5 days · 80 min · AdvancedSee routine →
- Recomp 5 days5 days · 55 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Body part split 5 days routine?
It's designed for 12 weeks, with 5 sessions of about 75 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 17 sets for the back, 14 sets for the shoulders, and 13 sets for the chest per week. That's 86 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 0 to RIR 1.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
