T Nation


hey everyone, i consider myself an intermediate lifter, with about 1-1.5 years serious training, but overall working out for about 4 years.

i am going to start working out 5 days a week now and have come up with this approach:

Monday: Back/Biceps/Traps

Chinups: 5x5
Seated Supinated Grip Cable Row: 4x12
EZ Bar Bent-over Rows: 4x6
Dumbell Shrugs: 3x12
Hammer Curls: Dropset- 3x8 (35lbs->10lbs)
Reverse Grip Barbell Curls-3x12

Tuesday: Chest/Tris/Shoulders

Pushups: 5x10
Decline Dumbbell press: 3x12
Bench Press: 4x10
Skull Crushers: 3x12
Partial Overhead Military Press: 3x12
Dumbbell Seated Press: Dropset- 3x8
Dumbbell Shoulder Flys: 4x12

Wednesday: Legs/ABs
Calf Raises: 4x15
Sqauts: 4x10
Leg Extension: 3x12

Thursday: Back/Biceps/Traps

Chinups: 5x5
Lat Pulldown: 4x8
Standing Cable Rope Rows: 3x12
One-arm Dumbbell Row: 4x10
Low cable shrugs: 3x12
Incline Zottman Dumbbell Curls: 3x12
Low Cable Curls: Dropset x3

Friday: Chest/Tris/Shoulders

Pushups: 5x10
Incline Dumbbell Press: 3x12
Flat Bench Press: 4x6
Dips: 3x12
Arnold Press: 4x10
Bentover Cable Shoulder Flys: 4x10
Tricep Rope Pushdown: Dropset x3

More leg work Imo.

For a relatively short period of time – a few months – this sounds like a plan.

Over the long run, I agree completely with xivb4m. If any bodypart should be getting and can well tolerate two workouts per week while the one or more other bodyparts get only one, it’s the legs that would be getting the extra work.

So long term this could well result in lagging legs. Short term, it is in many cases not so realistic to hope for everything to gain simultaneously.

It can be better for a while to maintain a strong area with lesser work than when intending to gain for it, potentially enabling better results in the rest of the body.

So if that is your plan, and at a later date it will be decided, for example, that chest and shoulders can cruise for a while and now legs will get a higher proportion than this of the total work, that could work well as a longer term plan.

OR, if that is NOT your plan and you’d rather have it balanced out, you could do it this way:

Rotate which group of exercises gets one workout per week while the other two get 2 workouts.


Week 1 (Legs and abs get only 1 workout this week)
Monday: Back/Biceps/Traps
Tuesday: Chest/Tris/Shoulders
Wednesday: Legs/ABs
Thursday: Back/Biceps/Traps
Friday: Chest/Tris/Shoulders

Week 2 (Back, etc get only 1 workout this week)
Monday or more preferably Sunday: Legs/Abs
Tuesday: Chest/Tris/Shoulders
Wednesday: Legs/ABs
Thursday: Back/Biceps/Traps
Friday: Chest/Tris/Shoulders

Week 3 (Chest, etc get only 1 workout this week)
Monday: Back/Biceps/Traps
Tuesday: Chest/Tris/Shoulders
Wednesday: Legs/ABs
Thursday: Back/Biceps/Traps
Friday or more preferably Saturday: Legs/Abs

Week 4 – the rotation resumes.

I will probably add in a little more leg work.

But overall, how are the exercise choices?
Anything I should change?

Thanks for the suggestions xivb4m and Bill Roberts.

I’ve had great results with a similar scheme. If you’re not focusing on any lagging body parts, then there’s some good advice here about the legs. I added an arm day because mine are lagging and my legs aren’t.

One other difference that I’ve done (doing) is separating shoulders out into they’re own day with triceps, or with steep incline presses, so in your scheme it might be (Tue)chest(horizontal and decline pressing/tris), and (Fri) Shoulders/Tris/Incline pressing. Or, completely separate chest/tris and shoulder/tris.

I’m just describing what has worked for me based on my goals.

Your leg day looks pretty short compared to your other days. No deadlifts? No lunges?

I did push/pull/legs, but mine was only 3 days a week. I don’t think I could have done it 5 days wk. I did

Mon: Legs/Core
Wide Stance Back Squat 10, 8, 6, 4, 2
Front Squat 8, 8, 8
Leg Press 3 sets 10-20 reps
Calve Raises 3 sets of 10-20 reps
Misc Ab work

Wed: Push
Bench 10, 8, 6, 4, 2
Wtd Dips 5, 5, 5
1-arm DB Press 10, 10, 10
Cable Tricep Movement 3 sets of 10-15
Flys or Crossovers 3 sets of 10-15

Fri: Pull
Deadlift Work up to heavy double
Cable Pull Thru 2 sets of 15
Wtd Chins 5 sets of 5
Row 4 sets of 8
Curls few sets of whatever I felt like doing for the day