Tailrep

5x a week · Advanced

Body-Part Split (5 Days a Week)

Chest, back, shoulders, legs, and arms each get their own day — the classic five-way split. You get to focus on one area per session, but each muscle only gets worked once a week.

The week

Chest

5 exercises · ~60 min

Back

5 exercises · ~60 min

Shoulders

5 exercises · ~45 min

Legs

7 exercises · ~70 min

Arms

6 exercises · ~55 min

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

  • Chest18 sets
  • Shoulders18 sets
  • Back17 sets
  • Glutes14 sets
  • Hamstrings11 sets
  • Biceps11 sets
  • Triceps11 sets
  • Quads10 sets
  • Calves4 sets
  • Abs3 sets

Recommended for

  • Those training five days a week who want one area per session
  • Those who want a lot of exercises per muscle

How to progress

With only one session per muscle each week, always check last time's log first. Add 2.5 kg only to the exercises that reached the top of the range.

Tips

  • Since each muscle comes around once a week, take the volume on that day
  • When the week falls apart, shift the order forward rather than skipping a day
  • Remember arms already did work on chest and back days when you place the arm session

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

Open the app

Other programs

Start with today's first set.

Start now

No sign-up needed. To sync across devices,.