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5 Day Split
by mknight
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Starting TM is 90% of 1RM.
Workouts
Tuesday - Chest
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
60 sec
2
60% 1RM
8
60 sec
3
60% 1RM
8
60 sec
4
60% 1RM
8
60 sec
dip
4 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
60 sec
2
60% 1RM
8
60 sec
3
60% 1RM
5
+
amrap
60 sec
4
60% 1RM
5
+
amrap
60 sec
bench press
4 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
60 sec
2
60% 1RM
10
60 sec
3
60% 1RM
5
+
amrap
60 sec
4
60% 1RM
5
+
amrap
60 sec
incline bench press
4 sets
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
+
amrap
60 sec
4
–
–
10
+
amrap
60 sec
Chest Fly
4 sets
Start
in App
Wednesday - Legs
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
squat
4 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
+
amrap
60 sec
leg extension
4 sets
Start
in App
Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
Hamstring Curl
4 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
60 sec
2
75% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
calf raise
4 sets
Start
in App
Thursday - Back
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
bent over row
4 sets
Start
in App
Iso Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
Iso Pulldown
4 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
seated shoulder press
4 sets
Start
in App
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
close grip lat pulldown
4 sets
Start
in App
Reverse Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
Reverse Fly
4 sets
Start
in App
Friday - Triceps
Dips
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
Dips
4 sets
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
close-grip bench press
4 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
skull crushers
4 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
+
amrap
60 sec
2
65% 1RM
10
+
amrap
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
tricep pushdown
4 sets
Start
in App
Weekend - Biceps
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
8
60 sec
4
65% 1RM
8
60 sec
preacher curl
4 sets
Start
in App
21’s
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
21
60 sec
2
–
–
21
60 sec
3
–
–
21
60 sec
21’s
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
hammer curl
4 sets
Start
in App
Reverse Grip Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
+
amrap
60 sec
4
65% 1RM
10
+
amrap
60 sec
Reverse Grip Curls
4 sets
Start
in App