Kufu5-Day Split
5-Day Split is a gym training plan in Kufu for 4–6 days a week: a body-part day each: chest, back, legs, shoulders, arms. Back-safe — no squat, deadlift or bent-over row. It has 5 sessions and needs a full gym (machines and cables).
- Days a week
- 4–6
- Sessions
- 5
- Style
- Gym
- Equipment
- A full gym (machines and cables)
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Its exercises are fixed: a body-part split is about specific movements. Every exercise can be swapped, removed or reordered.
Chest + Abs
- Barbell Bench Press (medium grip)4 × 6–8
- Incline Dumbbell Press3 × 8–10
- Butterfly3 × 12–15
- Dips (chest version)3 × 8–12
- Cable Crossover3 × 12–15
- Hanging Leg Raise3 × 10–15
Plus a 3-move warm-up and a 3-move cooldown.
Back
- Pull-ups4 × 8–10
- Lying T-Bar Row3 × 8–10
- One-Arm Dumbbell Row3 × 10
- Face Pull3 × 15
- Barbell Shrug3 × 10–15
- Side Bridge2 × 30 sec each side
Plus a 2-move warm-up and a 3-move cooldown.
Legs
- Leg Press4 × 8–10
- Leg Extensions3 × 12–15
- Butt Lift (Bridge)3 × 12
- Lying Leg Curls3 × 12
- Standing Calf Raises3 × 15
Plus a 3-move warm-up and a 3-move cooldown.
Shoulders + Abs
- Seated Dumbbell Press4 × 6–8
- Side Lateral Raise3 × 12–15
- Reverse Machine Flyes3 × 12–15
- Cable Seated Lateral Raise3 × 12–15
- Crunches3 × 15–20
Plus a 3-move warm-up and a 3-move cooldown.
Arms
- Cable Hammer Curls (rope attachment)4 × 8–10
- Hammer Curls3 × 10–12
- Incline Dumbbell Curl3 × 12–15
- Standing Biceps Cable Curl3 × 12–15
- Dips (triceps version)4 × 8–12
- Triceps Pushdown (rope attachment)3 × 12–15
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.