Train each muscle group once per week with maximum volume
Discover the 5-day split - train each muscle group once per week with high volume. Perfect for advanced lifters. Get a complete program with exercises, sets, and reps. Track your workouts with Spotwell's AI rep counter.
Track 5-Day Split with Spotwell →Focus entirely on chest - bench press, incline press, flyes, and dips. High volume for maximum growth.
Focus entirely on back - deadlifts, rows, pull-ups, and face pulls. Build width and thickness.
Focus on shoulders - overhead press, lateral raises, rear delt work, and shrugs.
Focus on legs - squats, leg press, Romanian deadlifts, and calf work. High volume leg day.
Focus on biceps and triceps - curls, extensions, and isolation work. Finish the week strong.
Two full rest days to recover from the high-volume week.
Sets: 15-20 total
Reps: 6-15
Rest: 2-3 minutes
Bench press, incline press, flyes, dips, cable crossovers
Sets: 15-20 total
Reps: 6-15
Rest: 2-3 minutes
Deadlifts, rows, pull-ups, face pulls, lat pulldowns
Sets: 12-15 total
Reps: 8-15
Rest: 90 seconds
Overhead press, lateral raises, rear delt flyes, shrugs
Sets: 18-22 total
Reps: 6-15
Rest: 2-4 minutes
Squats, leg press, Romanian deadlifts, leg curls, calf raises
Sets: 12-15 total
Reps: 8-15
Rest: 60-90 seconds
Bicep curls, tricep extensions, hammer curls, overhead extensions
Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.