One muscle group a day — maximum focus and volume for lifters chasing size, with a full week to recover each muscle before hitting it again.
Dedicating an entire session to one muscle group lets you pile on volume and exercise variety that a shared upper/lower day can't fit in, at the cost of only training each muscle once a week — a trade-off that works well once you've built a base level of strength.
Five straight training days, each targeting one muscle group, then two full rest days.
Flat, incline, and fly movements for full chest development.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Barbell Bench Press | 4 | 6-8 | 2 min |
Incline Dumbbell Press | 3 | 8-10 | 90 sec |
Cable Fly | 3 | 12-15 | 60 sec |
Chest Dip | 3 | near failure | 60 sec |
Push-Up | 2 | near failure | 45 sec |
A heavy hinge, then width and thickness work.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Deadlift | 3 | 5 | 3 min |
Lat Pulldown | 4 | 10 | 90 sec |
Barbell Row | 3 | 8 | 90 sec |
Seated Cable Row | 3 | 10-12 | 60 sec |
Face Pull | 3 | 15 | 45 sec |
Quad-dominant and posterior-chain work in the same session.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 6-8 | 2-3 min |
Leg Press | 3 | 10-12 | 90 sec |
Leg Curl | 3 | 12 | 60 sec |
Bulgarian Split Squat | 3 | 10 / leg | 60 sec |
Calf Raise | 4 | 15 | 45 sec |
Biceps and triceps, alternated to keep both fresh.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Barbell Curl | 3 | 8-10 | 60 sec |
Skull Crusher | 3 | 10 | 60 sec |
Hammer Curl | 3 | 10-12 | 45 sec |
Tricep Pushdown | 3 | 12 | 45 sec |
Cable Curl | 3 | 12 | 45 sec |
Overhead pressing plus all three deltoid heads.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Overhead Press | 4 | 6-8 | 90 sec |
Lateral Raise | 3 | 12-15 | 60 sec |
Rear Delt Fly | 3 | 12-15 | 60 sec |
Arnold Press | 3 | 8-10 | 60 sec |
Face Pull | 3 | 15 | 45 sec |
A week off between sessions for each muscle group means you can afford to train close to failure on every exercise — just make sure your warm-up sets are honest, since you won't get a second crack at that muscle for seven days.