5-day split
Five sessions a week: push, pull and legs back to back, a rest day, then an upper and a lower day. Every muscle gets trained twice with plenty of weekly volume.
Everything that pushes away: chest, front delts, triceps.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press Barbell |
4 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Incline bench press Barbell |
3 × 6–10 | 150 s |
| Dumbbell lateral raise Dumbbells |
3 × 10–15 | 75 s |
| Cable pushdown Cable |
3 × 8–12 | 105 s |
Everything that pulls in: back, rear delts, biceps.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-ups Bodyweight |
4 × 8–12 | 105 s |
| Barbell row Barbell |
4 × 8–12 | 105 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Bent-over reverse fly Dumbbells |
3 × 6–10 | 150 s |
| Barbell curl Barbell |
3 × 10–15 | 75 s |
Quads, hamstrings and calves in one session.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
4 × 8–12 | 105 s |
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Leg press Machine |
3 × 8–12 | 105 s |
| Lying leg curl Machine |
3 × 8–12 | 105 s |
| Standing calf raise Machine |
3 × 10–15 | 75 s |
The second upper day: pull-ups instead of the barbell row, an incline press instead of a flat one.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-ups Bodyweight |
4 × 8–12 | 105 s |
| Incline bench press Barbell |
4 × 6–10 | 150 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Dumbbell lateral raise Dumbbells |
3 × 10–15 | 75 s |
| Hammer curl Dumbbells |
3 × 8–12 | 105 s |
The second lower day — machines and single-leg work, easier on the back.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg press Machine |
4 × 8–12 | 105 s |
| Lunges Dumbbells |
3 × 8–12 | 105 s |
| Hip thrust Barbell |
3 × 8–12 | 105 s |
| Seated calf raise Machine |
3 × 10–15 | 75 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Lifters with a year or more of training who recover well and can train five days a week. A beginner doesn’t need this much volume — progress won’t be faster, fatigue will just pile up.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Lots of volume means fatigue builds quietly. Watch the recovery map: if a muscle group hasn’t turned green for weeks, drop a set from each of its exercises.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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