Classic 5-Day5 day body-part split · 10 workouts
Ten workouts for when you are ready for more.
- Level
- Advanced
- For
- Men
- Length
- 10 workouts
- Access
- Premium
Get the app
Included with Premium. Eligible store accounts get a 7-day free trial, which needs a card on file.
Who it suits
- You have trained for a while.
- You want the biggest program in the app.
How it builds
Ten workouts, twice through the split. Your main lifts come back in the second round, heavier than the first, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Chest & Triceps
- Barbell Bench Press4 × 8
- Barbell Incline Bench Press3 × 10
- Dumbbell Fly3 × 12
- Barbell Lying Close-Grip Press3 × 8
- Cable Overhead Triceps Extension (Rope)3 × 12
- Cable Reverse Grip Triceps Pushdown3 × 15
Workout 2Back & Biceps
- Barbell Reverse Grip Bent Over Row4 × 8
- Cable Lat Pulldown Full Range Of Motion4 × 10
- Lever Seated Row3 × 10
- Cable Straight Arm Pulldown (With Rope)3 × 15
- Barbell Standing Close Grip Curl3 × 10
- Dumbbell Incline Curl3 × 12
Workout 3Shoulders
- Smith Seated Shoulder Press4 × 8
- Dumbbell Seated Lateral Raise4 × 15
- Lever Seated Reverse Fly3 × 15
- Barbell Front Raise3 × 12
- Dumbbell Rear Delt Row (Shoulder)3 × 12
- Dumbbell Shrug4 × 12
Workout 4Arms Day
- Barbell Lying Close-Grip Press4 × 8
- Barbell Standing Close Grip Curl4 × 10
- Dumbbell Hammer Curl3 × 12
- Cable Overhead Triceps Extension (Rope)3 × 12
- Ez Barbell Close Grip Preacher Curl3 × 12
- Cable Reverse Grip Triceps Pushdown3 × 15
Workout 5Lower Body Day
- Barbell Full Squat4 × 8
- Barbell Romanian Deadlift3 × 8
- Sled 45° Leg Press4 × 12
- Lever Lying Leg Curl4 × 12
- Lever Leg Extension3 × 15
- Sled Calf Press On Leg Press4 × 15
Workout 6Chest & Triceps
- Barbell Incline Bench Press4 × 8
- Barbell Bench Press4 × 6
- Cable Upper Chest Crossovers3 × 15
- Smith Close-Grip Bench Press3 × 10
- Ez Bar Lying Close Grip Triceps Extension Behind Head3 × 12
- Lever Seated Dip3 × 12
Workout 7Back & Biceps
- Barbell Reverse Grip Bent Over Row4 × 8
- Cable Lat Pulldown Full Range Of Motion4 × 10
- Dumbbell One Arm Bent-Over Row3 × 10
- Lever Seated Reverse Fly3 × 15
- Barbell Standing Close Grip Curl3 × 10
- Dumbbell Hammer Curl3 × 12
Workout 8Shoulders
- Dumbbell Standing Overhead Press4 × 8
- Smith Seated Shoulder Press3 × 8
- Dumbbell Seated Lateral Raise4 × 15
- Lever Seated Reverse Fly3 × 15
- Lever Lateral Raise3 × 15
- Barbell Shrug4 × 12
Workout 9Arms Day
- Barbell Incline Close Grip Bench Press4 × 8
- Barbell Standing Close Grip Curl4 × 8
- Barbell Seated Overhead Triceps Extension3 × 10
- Dumbbell Incline Curl3 × 12
- Dumbbell Hammer Curl3 × 12
- Lever Triceps Extension3 × 12
Workout 10Lower Body Day
- Barbell Front Squat4 × 6
- Barbell Romanian Deadlift4 × 8
- Dumbbell Bulgarian Split Squat3 × 10
- Sled 45° Leg Press4 × 10
- Lever Lying Leg Curl4 × 10
- Sled Calf Press On Leg Press4 × 12
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Is Classic 5-Day a good first program?
It is the advanced program in ARVIA. If you are new, start with a free Foundations program and work up to it.