Splits · Body part
Body Part Split
One body part a day, trained properly. Old school and it still works.
- 60Distinct sessions
- 4Week block
- 5Days a week
- 3Levels
Body Part Split movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 490 movements in these sessions
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Abductor Machine
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternate Dumbbell Front Raise
- Alternate Single Leg Raise Plank
- Alternate Superman
- Alternating Dumbbell Chest Press
- Alternating Dumbbell Floor Press
- Alternating Dumbbell Side Lunges
- Alternating Front Raise
- Alternating Incline Dumbbell Chest Press
- Alternating Seated Dumbbell Front Raises
- Alternating Seated Dumbbell Shoulder Press
- Ankle Circles
- Archer Pull Up
- Archer Push Up
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Around The Worlds
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
- Assisted Pull Up Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Assisted Weighted Push Up
- Back Extension Machine
- Back Forward Leg Swings
- Back Pec Stretch
- Band Kneeling Rear Kick
- Band Shrug
- Band Wrist Curl
- Barbell 21's
- Barbell Kneeling Squat
- Barbell Lying Triceps Skull Crusher
- Barbell Single Leg Split Squat
- Barbell Skull Crushers
- Barbell Smith Chest Press
- Battle Rope Alternating Waves
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Leg Side Kick (Kneeling)
- Bent Over Dumbbell Rear Delt Flyes
- Bent Over Single Arm Low Cable Rear Delt Flyes
- Bicep Curl Low Cable Machine Normal Grip
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Body Tricep Press
- Bodyweight Donkey Kick
- Bodyweight Kneeling Triceps Extension
- Bodyweight Overhead Triceps Extension
- Bodyweight Standing Around World Wall Supported
- Bodyweight Standing Military Press Wall Supported
- Bodyweight Standing Shrug
- Bodyweight Triceps Extension
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable 30 Degree Shrug
- Cable Alternate Triceps Extension
- Cable Assisted Inverse Leg Curl
- Cable Bent Over One Arm Lateral Raise
- Cable Bent Over Reverse Grip Row
- Cable Bent Over Row
- Cable Calf Raise
- Cable Close Grip Front Lat Pulldown
- Cable Cross Pushdown
- Cable Curls
- Cable Front Raises
- Cable Goblet Squat
- Cable Hamstring Curl
- Cable Lat Prayer
- Cable Lateral Raises
- Cable Leaning Lateral Raise
- Cable Lying Triceps Extension (Low)
- Cable Neutral Grip Kickback
- Cable One Arm Front Raise
- Cable One Arm Inner Biceps Curl
- Cable Overhead Tricep Extension
- Cable Palm Rotational Row
- Cable Preacher Curls
- Cable Pulldown (Pro Lat Bar)
- Cable Rear Delt Fly
- Cable Reverse Grip Triceps Pushdown (EZ-Bar)
- Cable Seated Supine Grip Row
- Cable Shrugs
- Cable Squats
- Cable Standing Leg Extension
- Cable Straight-Arm Pulldown
- Cable Triceps Push Down Elbow Out (V Bar)
- Cable Triceps Push Down EZ Bar
- Cable Triceps Push Down EZ Bar Close Grip
- Cable Triceps Push Down EZ Bar Wide Grip
- Cable Triceps Push Down Straight Bar
- Cable Twin Handle Parallel Grip Lat Pulldown
- Cable Twisting Overhead Press
- Cable Wrist Curl
- Cable Wrist Extension
- Calf Raise Clap
- Calf Raise on Hack Squat Machine
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Car Drivers
- Chair Leg Extended Stretch
- Chest Bench Press Correct Stance
- Chest Dip (on Dip Station)
- Chest Dip on Bench
- Chest Dip Weighted Slow
- Chest Dip with Pause Bodyweight
- Chest Dips
- Chest Out Hands Behind (Hold)
- Chest Pull Back
- Chest Raise and Rotate
- Chest Stretch Against A Wall
- Chest Supported Barbell Front Raises
- Chest Supported Dumbbell Front Raises
- Chest Supported Dumbbell Spider Curls
- Chest Supported Single Arm Dumbbell Rear Lateral Raise
- Chest Tap Push Up
- Chest-Supported Band Reverse Fly
- Child Pose Lower Back Stretch
- Chin Up
- Chin Up Reverse Close Grip
- Chin Up Reverse Wide Grip
- Close Grip Barbell Bench Press
- Cobra Full Push Up
- Cobra Push Up
- Corner Wall Chest Stretch
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crouching Heel Back Calf Stretch
- Decline Push Up
- Donkey Calf Raise
- Drag Dumbbell Bicep Curl
- Dumbbell 21's
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell Alternate Shoulder Press
- Dumbbell Alternating Arnold Press
- Dumbbell Alternating Pendlay Row
- Dumbbell Arnold Press
- Dumbbell Bench Press
- Dumbbell Bent Arm Lateral Raise
- Dumbbell Bent Over Rows
- Dumbbell Bent-Over Reverse Row
- Dumbbell Chest Press Incline Bench
- Dumbbell Decline Alternate Bench Press
- Dumbbell Decline One Arm Hammer Press
- Dumbbell Decline Shrug
- Dumbbell Front Rack Lunge
- Dumbbell Front Squat
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Goblet Forward Lunge
- Dumbbell Goblet Good Morning
- Dumbbell Goblet Reverse Lunge
- Dumbbell Goblet Split Squat
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Half Kneeling Military Press
- Dumbbell Hammer Grip Incline Bench Two Arm Row
- Dumbbell Hip Thrust
- Dumbbell Incline Hammer Shoulder Press
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Incline Row
- Dumbbell Incline Shrug
- Dumbbell Incline Two Arm Extension
- Dumbbell Kneeling Arnold Press
- Dumbbell Kneeling Squat
- Dumbbell Lunge Pulse
- Dumbbell Lunges
- Dumbbell Lying 30 Degree Shrug
- Dumbbell Lying One Arm Neutral Triceps Extension
- Dumbbell Lying Pronation
- Dumbbell Lying Rear Lateral Raise
- Dumbbell Lying Silverback Shrug
- Dumbbell Lying Triceps Extension on Floor
- Dumbbell Narrow Stance Squats
- Dumbbell Offset Squat
- Dumbbell One Arm Floor Press
- Dumbbell One Arm Reverse Preacher Curl
- Dumbbell One Arm Seated Neutral Wrist Curl
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell One Arm Zottman Preacher Curl
- Dumbbell One-Arm Triceps Extension
- Dumbbell Overhead Lunge
- Dumbbell Rear Full Shrugs
- Dumbbell Rear Lunge
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Seated on Exercise Ball Shoulder Press
- Dumbbell Seated Preacher Curl
- Dumbbell Seated Reverse Grip Concentration Curl
- Dumbbell Seated Zottman Curl
- Dumbbell Shrugs
- Dumbbell Side Lunge Single Leg
- Dumbbell Side Lunges
- Dumbbell Side Raises (side lateral raise)
- Dumbbell Single Arm Floor Press from Close Elbow
- Dumbbell Single Leg Calf Raise Wall Support
- Dumbbell Standing Hip Abduction
- Dumbbell Standing One Arm Concentration Curl
- Dumbbell Standing One Arm Curl Over Incline Bench
- Dumbbell Standing Single Arm Cross Raise
- Dumbbell Standing Triceps Extension
- Dumbbell Svend Press
- Dumbbell Swings
- Dumbbell Zottman Curl
- Dumbbells Plank to Alternating Row
- Dumbbells Triceps Kick Back Both Arms
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elbow Extension and Supination Pronation Forearm Stretch
- Elevated Glute Bridge
- Elevated Push Up
- Elevated Standing Calf Raise
- Elliptical (Cross Trainer)
- Exercise Ball Back Extension with Hands Behind Head
- EZ Bar 21's
- Finger Stretch
- Flat Cable Chest Press
- Flat Dumbbell Tricep Extensions
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Forearms Pull with Opposite Hand Stretch
- Forearms Stretch on Wall
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Good Mornings Dumbbells
- Good Mornings Kettlebell
- Hack Squat Shoulder Width Stance
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hammer Strength MTS Iso-Lateral Decline Press Alternate Arms
- Hammer Strength MTS Iso-Lateral Decline Press Alternating Arms
- Hammer Strength MTS Iso-Lateral Decline Press Both Arm
- Hammer Strength MTS Iso-Lateral Decline Press Both Arms
- Hammer Strength MTS Iso-Lateral Decline Press Single Arm
- Hammer Strength Plate Loaded High Row Alternate Arms
- Hammer Strength Plate Loaded High Row Single Arm
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press (Alternating Arms)
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press (Single Arm)
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternate Arm
- Hands Clapped Forearms Stretch
- Heel Elevated Dumbbell Squat
- High Cable Curls
- High Grip Dumbbell Squats
- Incline Dumbbell Chest Press
- Incline Dumbbell Tricep Extensions
- Iso Lateral Shoulder Press Alternate Arms
- Iso Lateral Shoulder Press Both Arm
- Iso Lateral Shoulder Press Single Arm
- Kettlebell Bent Over Rows
- Kettlebell Briefcase Deadlifts
- Kettlebell Calf Raise
- Kettlebell Goblet Squat
- Kettlebell Half Kneeling Shoulder Press
- Kettlebell Incline Shrug
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Lateral Lunge
- Kettlebell Long Lever Lateral Raise
- Kettlebell Seated Calf Raise
- Kettlebell Shrug
- Kettlebell Silverback Shrug
- Kettlebell Single Arm Lateral Raise
- Kettlebell Staggered Deadlift
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Turkish Get Up
- Knee Circles
- Kneeling Forearm Stretch
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Kneeling Reach Forward Stretch
- Kneeling Tricep Kickbacks
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Stretch
- Lateral Raise Machine
- Lateral Raises on Cable Machine
- Lateral Sled Drag
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leaning Dumbbell Lateral Raise
- Leg Extension
- Leg Lift
- Leg Press
- Leg Press (Single Leg)
- Leg Press (Wide Stance)
- Lever Leg Extension
- Leverage Shoulder Press
- Lunging Straight Leg Calf Stretch
- Lying Back Extension
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Lateral Raise
- Lying Lateral Raises Bodyweight
- Lying One-Arm Lateral Raise
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Machine Bench Press
- Medicine Ball Slam
- Medicine Ball Throw
- Middle Back Stretch
- Military Press Bodyweight
- MTS Iso-Lateral Kneeling Leg Curl
- Narrow Decline Chest Press
- Narrow Flat Dumbbell Chest Press
- Narrow Grip Barbell 21s
- Narrow Incline Dumbbell Chest Press
- Narrow Stance Leg Press
- Neutral Grip Decline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- One Arm Reverse Dumbbell Fly
- Overhead Cable Curl
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Alternating Deadstop Row
- Plate Deadlift
- Plate Deficit Pushup
- Plate Good Morning
- Plate Good Morning Anterior
- Plate Lateral Lunge
- Plate Lateral Raise
- Plate Overhead Shrug
- Plate Overhead Walking Lunge
- Plate Pinch Grip Row
- Plate Press
- Plate Staggered Deadlift
- PNF Glute Stretch
- Press Ups
- Prone Bench Row Dumbbells
- Prone Bench Row Dumbbells Pronated Grip
- Prone Bench Row Dumbbells Supinated Grip
- Prone Hip Circles
- Pulldown Row (High Row)
- Push Pull Chair Over Head Pull
- Push Pull Front Handle Push
- Push Up and Rotation
- Push Up Plus
- Push Ups Bodyweight
- Reaching Up Shoulder Stretch
- Rear Delt Cable Fly
- Rear Delt Flyes (Dynaband)
- Rear Delt Machine Flyes
- Rear Deltoid Stretch
- Resistance Band Floor Hyperextension
- Resistance Band Lying Hyperextension Abduction
- Resistance Band Standing Single Arm Backward Shoulder Extension
- Resistance Band Standing Single Arm Lateral Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Extension
- Reverse Grip Cable Curls
- Reverse Grip Lat Pull Down
- Reverse Grip Resistance Band Simultaneous
- Reverse Lunges with Kettlebell
- Rowing - Stationary
- Runner's Stretch
- Running - Treadmill
- Scapular Retraction
- Seated Alternating Hammer Curls
- Seated Arnold Press
- Seated Cable Overhead Tricep Extensions Bar Attachment
- Seated Cable Rear Delt Flyes
- Seated Cable Row V Bar Machine
- Seated Calf Raise (Toes In)
- Seated Calf Raise (Toes Out)
- Seated Calf Raises Dumbbell on Knee
- Seated Calf Stretch
- Seated Dumbbell Front Raises
- Seated Dumbbell Neutral Grip Front Raises
- Seated Dumbbell Overhead Tricep Extensions
- Seated Dumbbell Rear Delt Flyes
- Seated Dumbbell Rear Delt Flyes Overhand Grip
- Seated Dumbbell Shoulder Press Neutral Grip
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Leg Extension (Alternating Legs)
- Seated Normal Grip Row Machine
- Seated Row (Cable Row)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Arm Wrist Curls Palm Down
- Seated Single Arm Wrist Curls Palm Up
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Tricep Kickbacks
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Laterals to Front Raise
- Side Lying Floor Stretch
- Side Lying Leg Lift Right
- Single Arm Cable Curls Handle
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm Kettlebell Rows
- Single Arm Lateral Raise
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Pulldowns
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Cable Curls
- Single Arm Standing Dumbbell Shoulder Press
- single leg barbell glute bridge
- Single Leg Hip Thrusts
- Single Leg Leg Extension
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Incline Bench Press
- Smith Machine Squats
- Squat Hold
- Squat with Plate Movers
- standing barbell front raises
- Standing Calf Raises Smith Machine
- Standing Dumbbell Front Raises
- standing EZ bar front raises
- Standing Hammer Curls
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lat Cable Pull Over
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Quadriceps Stretch Side Angle
- Standing Rear Delt Flyes Head Against Bench
- Standing Reverse Shoulder Stretch
- Standing Side Leg Raises
- Standing Single Arm Dumbbell Front Raises
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Single Arm Overhead Tricep Extension
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Standing Wide Knee Adductor Stretch
- Static Dumbbell Lunges
- Stiff Leg Dumbbell Deadlifts
- Straight Arm Cable Lat Pull Down
- Straight Bar Cable Pull Down
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Sumo Squat in Between Legs Resistance Band
- Sumo Squat Over Shoulder Resistance Band
- Superman
- Superman Pulls
- Superman Pulls Resistance Band
- Supinated Tricep Pushdown (Reverse Grip)
- Svend Press Decline Bench
- Svend Press Incline Bench
- Trap Bar Shrug
- Tricep Press Down Machine
- Triceps Dip Machine
- Triceps Extension (Machine)
- Triceps Light Stretch
- TRX Glute Bridge
- TRX Tricep Press
- Tyre - Incline Press Ups
- Upward Stretch
- Weighted Back Extensions on Hyperextension Bench
- Wide Grip EZ Bar 21's
- Wide Push Ups Bodyweight
- Wide Stance Dumbbell Romanian Deadlifts
- Wrist Curl Dumbbell
- Wrist Curls Over A Bench Palms Up
- Wrist Extension Dumbbell
- Zottman Curl
Body Part Split workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Chest Day12 sessions · 72 main slots View group
- Chest: 72 main slots
WORKOUT ANIMATIONChest Pull Back
- Chest Pull Back
- Chest Raise and Rotate
- Archer Push Up
- Assisted Weighted Push Up
- Barbell Smith Chest Press
12 workouts
- Body Part Split — Chest Day, Week 1 Day 1 (Advanced)
- Body Part Split — Chest Day, Week 1 Day 1 (Beginner)
- Body Part Split — Chest Day, Week 1 Day 1 (Intermediate)
- Body Part Split — Chest Day, Week 2 Day 1 (Advanced)
- Body Part Split — Chest Day, Week 2 Day 1 (Beginner)
- Body Part Split — Chest Day, Week 2 Day 1 (Intermediate)
- Body Part Split — Chest Day, Week 3 Day 1 (Advanced)
- Body Part Split — Chest Day, Week 3 Day 1 (Beginner)
- Body Part Split — Chest Day, Week 3 Day 1 (Intermediate)
- Body Part Split — Chest Day, Week 4 Day 1 (Advanced)
- Body Part Split — Chest Day, Week 4 Day 1 (Beginner)
- Body Part Split — Chest Day, Week 4 Day 1 (Intermediate)
02 Back Day12 sessions · 84 main slots View group
- Lats: 38 main slots
- Middle Back: 22 main slots
- Traps: 12 main slots
- Lower Back: 12 main slots
WORKOUT ANIMATIONMedicine Ball Slam
- Medicine Ball Slam
- Medicine Ball Throw
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Alternate Superman
12 workouts
- Body Part Split — Back Day, Week 1 Day 2 (Advanced)
- Body Part Split — Back Day, Week 1 Day 2 (Beginner)
- Body Part Split — Back Day, Week 1 Day 2 (Intermediate)
- Body Part Split — Back Day, Week 2 Day 2 (Advanced)
- Body Part Split — Back Day, Week 2 Day 2 (Beginner)
- Body Part Split — Back Day, Week 2 Day 2 (Intermediate)
- Body Part Split — Back Day, Week 3 Day 2 (Advanced)
- Body Part Split — Back Day, Week 3 Day 2 (Beginner)
- Body Part Split — Back Day, Week 3 Day 2 (Intermediate)
- Body Part Split — Back Day, Week 4 Day 2 (Advanced)
- Body Part Split — Back Day, Week 4 Day 2 (Beginner)
- Body Part Split — Back Day, Week 4 Day 2 (Intermediate)
03 Shoulder Day12 sessions · 96 main slots View group
- Shoulders: 84 main slots
- Traps: 12 main slots
WORKOUT ANIMATIONBattle Rope Alternating Waves
- Battle Rope Alternating Waves
- Cable Twisting Overhead Press
- Kettlebell Turkish Get Up
- Resistance Band Standing Single Arm Shoulder Extension
- Chest-Supported Band Reverse Fly
12 workouts
- Body Part Split — Shoulder Day, Week 1 Day 3 (Advanced)
- Body Part Split — Shoulder Day, Week 1 Day 3 (Beginner)
- Body Part Split — Shoulder Day, Week 1 Day 3 (Intermediate)
- Body Part Split — Shoulder Day, Week 2 Day 3 (Advanced)
- Body Part Split — Shoulder Day, Week 2 Day 3 (Beginner)
- Body Part Split — Shoulder Day, Week 2 Day 3 (Intermediate)
- Body Part Split — Shoulder Day, Week 3 Day 3 (Advanced)
- Body Part Split — Shoulder Day, Week 3 Day 3 (Beginner)
- Body Part Split — Shoulder Day, Week 3 Day 3 (Intermediate)
- Body Part Split — Shoulder Day, Week 4 Day 3 (Advanced)
- Body Part Split — Shoulder Day, Week 4 Day 3 (Beginner)
- Body Part Split — Shoulder Day, Week 4 Day 3 (Intermediate)
04 Arm Day12 sessions · 84 main slots View group
- Biceps: 36 main slots
- Triceps: 36 main slots
- Forearms: 12 main slots
WORKOUT ANIMATIONPlate Pinch Grip Row
- Plate Pinch Grip Row
- Seated Alternating Hammer Curls
- Barbell 21's
- Narrow Grip Barbell 21s
- Bicep Curl Low Cable Machine Normal Grip
12 workouts
- Body Part Split — Arm Day, Week 1 Day 4 (Advanced)
- Body Part Split — Arm Day, Week 1 Day 4 (Beginner)
- Body Part Split — Arm Day, Week 1 Day 4 (Intermediate)
- Body Part Split — Arm Day, Week 2 Day 4 (Advanced)
- Body Part Split — Arm Day, Week 2 Day 4 (Beginner)
- Body Part Split — Arm Day, Week 2 Day 4 (Intermediate)
- Body Part Split — Arm Day, Week 3 Day 4 (Advanced)
- Body Part Split — Arm Day, Week 3 Day 4 (Beginner)
- Body Part Split — Arm Day, Week 3 Day 4 (Intermediate)
- Body Part Split — Arm Day, Week 4 Day 4 (Advanced)
- Body Part Split — Arm Day, Week 4 Day 4 (Beginner)
- Body Part Split — Arm Day, Week 4 Day 4 (Intermediate)
05 Leg Day Bro12 sessions · 108 main slots View group
- Quadriceps: 48 main slots
- Hamstrings: 24 main slots
- Calves: 12 main slots
- Glutes: 12 main slots
- Abductors: 7 main slots
- Adductors: 5 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Lateral Sled Drag
- Leg Lift
- Alternate Single Leg Raise Plank
- Band Kneeling Rear Kick
12 workouts
- Body Part Split — Leg Day, Week 1 Day 5 (Advanced)
- Body Part Split — Leg Day, Week 1 Day 5 (Beginner)
- Body Part Split — Leg Day, Week 1 Day 5 (Intermediate)
- Body Part Split — Leg Day, Week 2 Day 5 (Advanced)
- Body Part Split — Leg Day, Week 2 Day 5 (Beginner)
- Body Part Split — Leg Day, Week 2 Day 5 (Intermediate)
- Body Part Split — Leg Day, Week 3 Day 5 (Advanced)
- Body Part Split — Leg Day, Week 3 Day 5 (Beginner)
- Body Part Split — Leg Day, Week 3 Day 5 (Intermediate)
- Body Part Split — Leg Day, Week 4 Day 5 (Advanced)
- Body Part Split — Leg Day, Week 4 Day 5 (Beginner)
- Body Part Split — Leg Day, Week 4 Day 5 (Intermediate)
What is in the block
Every session in Body Part Split, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner20 sessions · 4 weeks
- Week 1 · Day 16 exercises · 23 sets
- Week 1 · Day 27 exercises · 29 sets
- Week 1 · Day 38 exercises · 29 sets
- Week 1 · Day 47 exercises · 27 sets
- Week 1 · Day 59 exercises · 36 sets
- Week 2 · Day 16 exercises · 23 sets
- Week 2 · Day 27 exercises · 29 sets
- Week 2 · Day 38 exercises · 29 sets
- Week 2 · Day 47 exercises · 27 sets
- Week 2 · Day 59 exercises · 36 sets
- Week 3 · Day 16 exercises · 28 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 3 · Day 59 exercises · 42 sets
- Week 4 · Day 16 exercises · 28 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 38 exercises · 36 sets
- Week 4 · Day 47 exercises · 34 sets
- Week 4 · Day 59 exercises · 42 sets
Intermediate20 sessions · 4 weeks
- Week 1 · Day 16 exercises · 23 sets
- Week 1 · Day 27 exercises · 29 sets
- Week 1 · Day 38 exercises · 29 sets
- Week 1 · Day 47 exercises · 27 sets
- Week 1 · Day 59 exercises · 36 sets
- Week 2 · Day 16 exercises · 23 sets
- Week 2 · Day 27 exercises · 29 sets
- Week 2 · Day 38 exercises · 29 sets
- Week 2 · Day 47 exercises · 27 sets
- Week 2 · Day 59 exercises · 36 sets
- Week 3 · Day 16 exercises · 28 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 3 · Day 59 exercises · 42 sets
- Week 4 · Day 16 exercises · 28 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 38 exercises · 36 sets
- Week 4 · Day 47 exercises · 34 sets
- Week 4 · Day 59 exercises · 42 sets
Advanced20 sessions · 4 weeks
- Week 1 · Day 16 exercises · 28 sets
- Week 1 · Day 27 exercises · 34 sets
- Week 1 · Day 38 exercises · 36 sets
- Week 1 · Day 47 exercises · 34 sets
- Week 1 · Day 59 exercises · 41 sets
- Week 2 · Day 16 exercises · 28 sets
- Week 2 · Day 27 exercises · 34 sets
- Week 2 · Day 38 exercises · 36 sets
- Week 2 · Day 47 exercises · 34 sets
- Week 2 · Day 59 exercises · 41 sets
- Week 3 · Day 16 exercises · 28 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 38 exercises · 36 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 3 · Day 59 exercises · 42 sets
- Week 4 · Day 16 exercises · 28 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 38 exercises · 36 sets
- Week 4 · Day 47 exercises · 34 sets
- Week 4 · Day 59 exercises · 42 sets
What this block is
Body Part Split runs as a 4-week block, 5 days a week, and there are 60 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Splits tier
How you carve the week up. Pick the one that matches the days you can actually train.
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Start hereFlagship
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Flagship
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Flagship
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Flagship
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Female-first
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Flagship
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Flagship
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Flagship
Browse another tier
Want body part split built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 60 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.