5-day body-part split muscle program

Five sessions organized around different muscle groups. Follow the original eight-week Gym Fundamentals plan.

Day 1Chest & triceps
Day 2Legs & abs 1
Day 3Back & biceps
Day 4Rest
Day 5Legs & abs 2
Day 6Shoulders & arms
Day 7Rest

Gym equipment required: free weights, a bench, cables, and the machines listed below.

Your workout

Chest & Triceps Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades	3 × 6	7	3-4 min	Chest & Triceps: Barbell Bench Press, weight and reps for each set
Incline Dumbbell PressKeep your scapulae retracted and depressed	3 × 8	8	2-3 min	Chest & Triceps: Incline Dumbbell Press, weight and reps for each set
Cable FlyeKeep shoulder blades back, pull your elbows together	3 × 12	8	1-2 min	Chest & Triceps: Cable Flye, weight and reps for each set
Assisted/Weighted DipTuck elbows at a 45° angle, lean your torso forward 15°	3 × 10	7	1-2 min	Chest & Triceps: Assisted/Weighted Dip, weight and reps for each set
Overhead Cable Triceps ExtensionDon’t move upper arms	3 × 8	8	1-2 min	Chest & Triceps: Overhead Cable Triceps Extension, weight and reps for each set

Legs & Abs #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally	3 × 6	7	3-4 min	Legs & Abs #1: Front/Goblet Squat, weight and reps for each set
Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral	3 × 8	7	2-3 min	Legs & Abs #1: Hex Bar Deadlift, weight and reps for each set
Barbell Hip ThrustTuck chin, only move your hips, use a pad	3 × 12	8	2-3 min	Legs & Abs #1: Barbell Hip Thrust, weight and reps for each set
Leg ExtensionFocus on squeezing the quads to move the weight	3 × 12	8	1-2 min	Legs & Abs #1: Leg Extension, weight and reps for each set
Leg CurlsFocus on squeezing your hamstrings to move weight	3 × 12	8	1-2 min	Legs & Abs #1: Leg Curls, weight and reps for each set
Standing Calf RaiseStretch your calves at the bottom, don’t bounce	2 × 8	7	1-2 min	Legs & Abs #1: Standing Calf Raise, weight and reps for each set
PlankSqueeze glutes, keep hips low	3 × 20sec	8	1-2 min	Legs & Abs #1: Plank, weight and reps for each set

Back & Biceps Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Reverse Grip Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip	3 × 8	8	2-3 min	Back & Biceps: Reverse Grip Lat Pulldowns, weight and reps for each set
Seated Cable RowsKeep lower back neutral, squeeze shoulder blades back	3 × 10	8	2-3 min	Back & Biceps: Seated Cable Rows, weight and reps for each set
Chest-Supported T-Bar RowRetract and squeeze your shoulder blades back	3 × 12	8	2-3 min	Back & Biceps: Chest-Supported T-Bar Row, weight and reps for each set
Face PullsPull arms back and out	3 × 15	8	1-2 min	Back & Biceps: Face Pulls, weight and reps for each set
Incline Dumbbell CurlSqueeze hardest with your pinky finger	3 × 15	8	1-2 min	Back & Biceps: Incline Dumbbell Curl, weight and reps for each set

Legs & Abs #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral	3 × 5	7	3-4 min	Legs & Abs #2: Hex Bar Deadlift, weight and reps for each set
Dumbbell Walking Lunge10 steps each leg, medium strides, lean forward with torso	3 × 10	8	2-3 min	Legs & Abs #2: Dumbbell Walking Lunge, weight and reps for each set
Single-Leg Leg ExtensionFocus on squeezing your quads to move the weight	3 × 15	8	1-2 min	Legs & Abs #2: Single-Leg Leg Extension, weight and reps for each set
Single-Leg Leg CurlFocus on squeezing your hamstrings to move weight	3 × 15	8	1-2 min	Legs & Abs #2: Single-Leg Leg Curl, weight and reps for each set
Seated Hip AbductionFocus on squeezing your glutes to move weight	3 × 15	7	1-2 min	Legs & Abs #2: Seated Hip Abduction, weight and reps for each set
Standing Calf RaiseStretch your calves at the bottom, don’t bounce	3 × 12	8	1-2 min	Legs & Abs #2: Standing Calf Raise, weight and reps for each set
PlankSqueeze glutes, keep hips low	3 × 20sec	8	1-2 min	Legs & Abs #2: Plank, weight and reps for each set

Shoulders & Arms Weeks 1, 2, 3, 4, 5, 6, 7, 8

Exercise	Sets × reps	RPE	Rest	Your sets
Overhead PressSqueeze your glutes, press up and slightly back	3 × 6	7	3-4 min	Shoulders & Arms: Overhead Press, weight and reps for each set
Dumbbell Lateral RaisesArms straight out, raise to 90°, tilt dumbbell slightly pinky-up	3 × 12	8	1-2 min	Shoulders & Arms: Dumbbell Lateral Raises, weight and reps for each set
Reverse Pec DeckProtract shoulder blades, sweep weight out and back	3 × 15	8	1-2 min	Shoulders & Arms: Reverse Pec Deck, weight and reps for each set
Triceps PushdownDon’t move upper arms	2 × 12	8	1-2 min	Shoulders & Arms: Triceps Pushdown, weight and reps for each set
Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar	2 × 12	8	1-2 min	Shoulders & Arms: Standing Barbell Curl, weight and reps for each set

RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.

Before you start

These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.

A few useful extras.

Optional accessories for your training routine. Your gym supplies the main equipment.

Resistance bands

A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.

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GRID foam roller

A textured roller for your optional self-massage routine. Choose your preferred color in the shop.

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Massage ball

A compact, easy-to-pack option for targeted self-massage.

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Accessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.

Training around a limitation?

Talk with Dr. Grant in Brookfield about your movement and training goals.

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