# Gym Body-Part Split (Chest / Back / Shoulders / Arms / Legs) > Intermediate gym program with dedicated chest, back, shoulders, arms and legs days using machines, cables and free weights. Provides focus-specific exercise pools for the supplement engine. Goal: General Fitness · Level: Intermediate · Equipment: Barbell, Dumbbells, Cable Machine, Pull Up Bar, Bodyweight · 5 days/week · ~60 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/gf-full-gym-intermediate-bodypart ## Overview Gym Body-Part Split is a classic intermediate five-day programme that makes full use of every piece of equipment in a commercial gym — cables, machines, barbells, dumbbells — to deliver high-volume, focused stimulus to each major muscle group once per week. If you have been training consistently for six months or more and want to commit to a serious programme that builds real size and strength, this split gives you the framework to do it. The five sessions each target a distinct muscle group with maximum focus. Chest day combines the Chest Press Machine, Incline Dumbbell Press, and Cable Chest Fly to hit the pectorals through multiple angles and resistance curves. Back day pairs the Lat Pulldown and Seated Cable Row for width and thickness, then finishes with Dumbbell Rows and Cable Bicep Curls for complete posterior chain development. Shoulders day builds all three deltoid heads with Dumbbell Shoulder Press, Dumbbell Lateral Raises, Face Pulls, and Machine Rear Delt Fly. Arms day isolates the biceps and triceps with cable and dumbbell curls plus tricep pushdowns and overhead extensions. Legs day delivers the most demanding session of the week: Leg Press, Leg Curl, Leg Extension, Hip Thrust Machine, and Standing Calf Raises for complete lower body development. The combination of machines and free weights is deliberate. Machines allow you to safely push closer to failure on isolation exercises — there is no bar to drop or balance to maintain — while free weights develop the stabiliser muscles and proprioception that machines alone cannot train. Cables maintain constant tension through the full range of motion, providing a unique stimulus that complements both machines and dumbbells. After eight weeks expect substantial increases in strength across all lifts, visible improvements in muscle size in the chest, shoulders, and arms, and well-developed legs from the quad and hamstring machine work. Most intermediate lifters see 5–15% strength improvements per exercise over an eight-week block. This programme suits intermediate gym members with full equipment access. It is not the right fit for home trainers or beginners — start with a machine-based beginner split if you are new to the gym. ## The Program ### Day 1 – Chest — Chest - **Chest Press Machine** — 4 sets × 10-12 reps, rest 90s - **Incline Dumbbell Press** — 3 sets × 10-12 reps, rest 90s - **Dumbbell Fly** — 3 sets × 12-15 reps, rest 90s - **Cable Chest Fly** — 3 sets × 15 reps, rest 60s - **Push-Up** — 2 sets × 15-20 reps, rest 45s ### Day 2 – Back — Back - **Lat Pulldown** — 4 sets × 10-12 reps, rest 90s - **Seated Cable Row** — 4 sets × 10-12 reps, rest 90s - **Dumbbell Row** — 3 sets × 12 per side, rest 90s - **Machine Rear Delt Fly** — 3 sets × 15 reps, rest 60s - **Face Pulls** — 3 sets × 15 reps, rest 60s ### Day 3 – Shoulders — Shoulders - **Dumbbell Shoulder Press** — 4 sets × 10-12 reps, rest 90s - **Dumbbell Lateral Raise** — 4 sets × 12-15 reps, rest 60s - **Front Raise** — 3 sets × 12 reps, rest 60s - **Face Pulls** — 3 sets × 15 reps, rest 60s - **Machine Rear Delt Fly** — 3 sets × 15 reps, rest 60s ### Day 4 – Arms — Arms - **Cable Bicep Curls** — 4 sets × 12 reps, rest 60s - **Cable Tricep Pushdown Rope** — 4 sets × 12 reps, rest 60s - **Hammer Curl** — 3 sets × 12 reps, rest 60s - **Cable Overhead Tricep Extension - Rope** — 3 sets × 12 reps, rest 60s - **Barbell Wrist Curl** — 2 sets × 15 reps, rest 45s ### Day 5 – Legs — Legs - **Leg Press** — 4 sets × 12-15 reps, rest 90s - **Leg Curls** — 3 sets × 12-15 reps, rest 90s - **Leg Extension** — 3 sets × 15 reps, rest 60s - **Hip Thrust (Machine)** — 3 sets × 15 reps, rest 90s - **Standing Calf Raise (Bodyweight)** — 4 sets × 20 reps, rest 45s ## FAQ ### How many days per week does this plan require? Five training days per week with two rest days. Sessions typically run 55–70 minutes. For maximum results, try to train the same days each week so your body adapts to a consistent schedule. Most people do best training Monday through Friday and using the weekend for recovery. ### What equipment do I need access to? You need a well-equipped commercial gym with a cable machine with adjustable pulley heights, cable crossover or fly attachment, Lat Pulldown machine, Seated Cable Row machine, Chest Press Machine, Leg Press, Leg Curl, Leg Extension, Hip Thrust Machine (or a bench and barbell), Machine Rear Delt Fly, and a dumbbell rack. Most standard commercial gyms have all of this equipment. ### How do I structure progressive overload in a bodypart split? On each exercise, aim to increase either the weight or the reps each week. A simple method: keep weight constant for two weeks, then add the smallest available increment in week three. Alternatively, use double progression — stay at the same weight until you hit the top of the rep range on all sets, then increase weight. Log every session so you can see your progress clearly. ### What results can I expect after eight weeks? After eight weeks of consistent training, intermediate lifters typically see 5–15% strength increases on major lifts, visible improvements in chest and shoulder development, and noticeable quad and glute growth from the Legs day volume. The dedicated Arms day often produces some of the most visible changes — direct bicep and tricep work adds size faster than compound work alone for intermediate trainees. ### Should I add cardio to this programme? Light to moderate cardio two to three times per week on rest days is fine and will support cardiovascular health without interfering with strength gains. Keep cardio sessions under 30–40 minutes of moderate intensity. Avoid long, intense cardio sessions that would compromise your ability to train hard in each resistance session — strength training should be your primary focus on this programme. ### How do I handle days when specific machines are occupied at the gym? Every exercise in this plan has a logical substitution. If the Chest Press Machine is busy, substitute Dumbbell Floor Press. If the Lat Pulldown is taken, substitute Dumbbell Rows. If the Leg Press queue is long, substitute Goblet Squats or Barbell Back Squats. The most important principle is staying in the gym and completing the session rather than waiting indefinitely for a specific piece of equipment. ## Safety notes Adjust machine settings before each set. Use a spotter for heavier pressing work.