Platesmith

Six-Day Body-Part Split

Chest, back, shoulders, legs, arms, then a second legs day. The classic high-volume bodybuilding week: one body part gets everything, once, with a second leg day because legs need it.

  • Advanced
  • 6 days a week
  • About 55 min
  • Full gym
  • Build muscle

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Chest

ExerciseSets × reps
Barbell Bench Press4 × 6-10
Incline Dumbbell Press4 × 8-12
Weighted Dip3 × 8-12
Cable Fly3 × 12-15
Pec Deck3 × 12-15

Back

ExerciseSets × reps
Deadlift3 × 5
Pull-up4 × 6-10
Barbell Row4 × 8-10
Chest-Supported Row3 × 10-12
Straight-Arm Lat Pulldown3 × 12-15
Barbell Shrug3 × 10-15

Shoulders

ExerciseSets × reps
Overhead Press4 × 6-10
Seated Dumbbell Press3 × 8-12
Dumbbell Lateral Raise4 × 12-15
Cable Lateral Raise2 × 15-20
Reverse Pec Deck3 × 12-15
Face Pull3 × 15-20

Legs

ExerciseSets × reps
Back Squat4 × 6-10
Romanian Deadlift4 × 8-10
Leg Press3 × 10-12
Lying Leg Curl3 × 10-12
Standing Calf Raise4 × 10-15

Arms

ExerciseSets × reps
Barbell Curl4 × 8-12
Close-grip Bench Press4 × 6-10
Incline DB Curl3 × 10-12
Skull Crusher3 × 8-12
Hammer Curl3 × 10-12
Overhead Cable Triceps Extension3 × 10-12
Wrist Curl3 × 12-15

Legs 2

ExerciseSets × reps
Hack Squat4 × 8-12
Seated Leg Curl4 × 10-12
Barbell Hip Thrust3 × 8-12
Leg Extension3 × 12-15
Seated Calf Raise4 × 12-15
Hanging Leg Raise3 × 10-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.