Arm, shoulder & back-width 5-day program
5 days Intermediate
This five-day split is built for lifters who want to prioritise arms, shoulders, and a wide back while still training the whole body. The days rotate through chest and triceps, back width and biceps, shoulders, a dedicated arm day, and legs, with abs worked across the week.
Each day below is a full session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Who is this 5-day split for?
Intermediate lifters who can train five days a week and want extra emphasis on arms, shoulders, and a wide back, without neglecting chest and legs.
How is arm and shoulder volume increased?
Biceps and triceps get direct work on more than one day (their own day plus pulling and pressing days), and side delts are trained for width, so those areas accumulate more weekly volume than a standard split.
Can I still train legs on this plan?
Yes. One full day is dedicated to legs and core, so the lower body is trained even though the emphasis is on the upper body.
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