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Rich Piana's 5 Day Split
by Filip P.
3 athletes joined
Program Description
Rich Piana's 5 Day Split is an intensive bodybuilding program designed to maximize muscle hypertrophy. It follows a structured 5-day routine, each day targeting a specific muscle group with a mix of compound and isolation exercises. The program typically runs from Monday to Friday, allowing for weekends off to aid recovery. This schedule ensures that each muscle group gets ample rest while being hit with high-intensity training sessions.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Jun 03, 2024 09:19
Last Edited
Jun 15, 2024 01:40
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Week 1
1 / 12 Weeks
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
Day 1
1
Single Arm Row (Dumbbell)
4 Sets
12-15 Reps
2
Reverse Pec Deck
5 Sets
12-15 Reps
3
Lat Pulldown
5 Sets
12-15 Reps
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
12 Reps
3
Chest Fly (Cable)
6 Sets
16-20 Reps
Day 3
1
Lying Leg Curl
4 Sets
12-15 Reps
2
Single-Leg Leg Curl
4 Sets
12-15 Reps
3
Stiff Leg Deadlift
5 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Hack Squat
5 Sets
12 Reps
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
2
Shoulder Press (Machine)
4 Sets
12-15 Reps
3
Rear Delt Fly (Dumbbell)
5 Sets
12-15 Reps
4
Shrug (Barbell)
4 Sets
12-15 Reps
5
Front Raise
4 Sets
12-15 Reps
Day 5
1
Bicep Curl (Cable)
4 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
3
Rear Delt Fly (Machine)
5 Sets
12-15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12-15 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
7
Bench Press (Close Grip)
4 Sets
10-12 Reps