Body Part Split Workout Plan | Pete Gawtry Fitness

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

Choose movement

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

Choose movement

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

Shoulder Day approved primary muscle map

WORKOUT ANIMATIONBattle Rope Alternating Waves

Choose movement

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

Choose movement

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

Choose movement

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.

60 sessions
4 weeks
5 days a week
Beginner / Intermediate / Advanced

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.

The rest of the Splits tier

How you carve the week up. Pick the one that matches the days you can actually train.

Start here3 days a week
Push Pull Legs
The split that built most of the physiques you admire
36 sessions · 4 weeksOpen
3 days a week
Chest and Back
Chest against back, arms against each other
36 sessions · 4 weeksOpen
3 days a week
Full Body
Three full-body sessions a week
36 sessions · 4 weeksOpen
3 days a week
Legs and Core
Lower body and trunk in the same session
36 sessions · 4 weeksOpen
3 days a week
Push Pull Legs — Female
The same honest split, with a leg day built around glutes and hips
36 sessions · 4 weeksOpen
6 days a week
Push Pull Legs — Six Day
Every muscle twice a week
36 sessions · 3 weeksOpen
5 days a week
Push Pull Legs, Core and Cardio
The split with the two bits people leave out already built in
60 sessions · 4 weeksOpen
4 days a week
Upper Lower
Four days, two shapes, plenty of recovery
48 sessions · 4 weeksOpen

Body Part Split

Body Part Split workout groups

What is in the block

What this block is

The rest of the Splits tier

Push Pull Legs

Chest and Back

Full Body

Legs and Core

Push Pull Legs — Female

Push Pull Legs — Six Day

Push Pull Legs, Core and Cardio

Upper Lower

Browse another tier

Want body part split built into a plan?