5-Day Split · No Tuesdays

My Weekly
Routine.

Tap any training day to view your session. Tap an exercise for form tips.

🔥
0
week streak
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MonChest · Triceps · Shoulders
TueHockey
WedBack · Biceps
ThuLegs · Abs
FriRest
SatChest · Abs
SunShoulders · Arms
Tap a day to see muscles worked
FRONT BACK
Primary
Secondary
Select a day above
MON
Chest + Triceps
Push-focused upper body · shoulders as finisher
10 exercises
Chest
Bench pressform ↗4 × 12
Incline bench pressform ↗4 × 12
Low-to-high flyeform ↗4 × 12
Triceps
Tricep pushdownform ↗3 × 10
Overhead tricep extensionform ↗3 × 10
Tricep dipsform ↗3 × 10
Shoulders (finisher)
Front raisesform ↗3 × 8
Lateral raisesform ↗3 × 8
Reverse raises (rear delt)form ↗3 × 8

Lead with chest while fresh. Triceps are pre-fatigued from pressing. Shoulder finisher protects rear delt health.

⏱ 90 sec compounds · 60 sec isolation

🏒
Tuesday — Hockey. Active recovery day. Let the gym rest, hit the ice.
WED
Back + Biceps
Pull-focused upper body · forearms as finisher
11 exercises
Back
Deadliftsform ↗3 × 10
Single arm rowsform ↗3 × 10 / arm
Shrugsform ↗3 × 10
Biceps
Bicep curlsform ↗3 × 10
Cross curlsform ↗3 × 10
Single arm curls (heavier)form ↗3 × 10
Hammer curlsform ↗3 × 10
Forearms
Inward finger rollsform ↗3 × 15–20
Single wrist curlsform ↗3 × 15–20
Finger curlsform ↗3 × 15–20

Deadlifts first, heavy compound then row. Keep bicep rest tight at 60 sec to maintain the pump.

⏱ 90 sec back compounds · 60 sec biceps + forearms

THU
Legs + Abs
Full lower body · quad, hamstring, glute + core
9 exercises
Legs
Weighted squatsform ↗3 × 10
Weighted lungesform ↗3 × 10 / leg
Romanian deadlifts (RDL)form ↗3 × 10
Goblet squatsform ↗4 × 12
Single dumbbell squatsform ↗3 × 10
Abs
Elbow to knees (crunches)form ↗3 × 10
Leg raisesform ↗3 × 10
V-upsform ↗3 × 10
Russian twistsform ↗3 × 10

RDLs after squats hits quads then hamstrings in order. Ab circuit back-to-back with 30 sec rest only.

⏱ 2 min squats/RDLs · 90 sec lunges · 30–45 sec abs

☽
Friday — Rest day. Two heavy days behind you, two more ahead. Active recovery (walk, stretch) is fine.
SAT
Chest + Abs
Second chest hit · core circuit finisher
7 exercises
Chest
Bench pressform ↗4 × 8
Incline bench pressform ↗3 × 10
Low-to-high flyeform ↗3 × 12
Abs
Elbow to knees (crunches)form ↗3 × 10
Leg raisesform ↗3 × 10
V-upsform ↗3 × 10
Russian twistsform ↗3 × 10

Second chest hit at slightly lower volume — keep it sharp. Core circuit straight through with minimal rest, 30 sec between exercises.

⏱ 90 sec chest compounds · 30 sec abs

SUN
Shoulders + Arms
Full shoulder development · biceps + forearms
11 exercises
Shoulders
Overhead pressform ↗4 × 8
Lateral raisesform ↗4 × 8
Front raisesform ↗4 × 8
Reverse raises (rear delt)form ↗4 × 8
Biceps
Bicep curlsform ↗3 × 10
Hammer curlsform ↗3 × 10
Cross curlsform ↗3 × 10
Forearms
Inward finger rollsform ↗3 × 15–20
Single wrist curlsform ↗3 × 15–20
Finger curlsform ↗3 × 15–20

Overhead press first. The 4 shoulder moves hit all three heads. Arms have had 2–3 days recovery since Wednesday.

⏱ 90 sec overhead press · 60 sec isolation

Form & Technique

Exercise
Guide.

Every exercise in your routine with step-by-step form and common mistakes to avoid. Tap any exercise to expand.

Progress Tracker

Body
Weight.

Log your weight and track progress over time. Stored locally on your device.

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Session History

Workout
Log.

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Progress Photos
Pose Guide

Take the same 3 poses each time for a proper comparison. Same spot, same lighting, same time of day.

Front
Both arms up, double bicep flex
Side
Turn 90°, one arm up flexing
Back
Face away, both arms up flexing
💡 Tip: Same spot, same lighting, same time of day each time — morning before eating is most consistent. Even once a month is enough to see real progress.

Personal Records

Personal
Bests.

Your best weight and reps for every exercise. Log them manually or they update automatically from your workout log.

REST
1:30