MANASBUILDSPersonalize my plan
MANASBUILD’S BUILT BLUEPRINT / FREE FIVE-DAY SPLIT

BUILT
BLUEPRINT.

Five focused training days. Two rest days. Explore the full split below or download your branded BUILT Blueprint guide.

Download the BUILT Blueprint

Your weekly split

Back thickness, chest and triceps, legs, a rest day, shoulders and back width, arms, then another rest day.

D1BackD2Chest / trisD3LegsD4RestD5Shoulders / backD6ArmsD7Rest

Back thickness

EXERCISESETSREPSREST
Pull-ups3AMRAP · bodyweightAs needed
Machine or cable rows (mid back)38–10As needed
Unilateral underhand row38–10As needed
Chest-supported T-bar rows38–10As needed
Vertical pulldown38–10As needed
Weighted hyperextension28–10As needed

Day 1

Back thickness

EXERCISESETSREPSREST
Pull-ups3AMRAP · bodyweightAs needed
Machine or cable rows (mid back)38–10As needed
Unilateral underhand row38–10As needed
Chest-supported T-bar rows38–10As needed
Vertical pulldown38–10As needed
Weighted hyperextension28–10As needed

Day 2

Chest / pump triceps

EXERCISESETSREPSREST
Cable flyes38–10As needed
Slight decline dumbbell press38–10As needed
Incline press38–10As needed
Flat machine press38–10As needed
Incline stretch push-ups (toes on bench)38–10As needed
Rope extensions58–10As needed

Day 3

Legs

EXERCISESETSREPSREST
Leg extension28–10As needed
Leg press (high and wide)28–10As needed
Hack squat28–10As needed
Lying leg curl38–10As needed
Seated leg curl28–10As needed

Day 5

Shoulders / back width

EXERCISESETSREPSREST
Overhead shoulder press48–10As needed
Dumbbell lateral raises38–10As needed
Cable front raises38–10As needed
Cable lateral raises48–10As needed
Pull-ups3AMRAPAs needed
Mid-grip pulldowns38–10As needed
Dumbbell or cable pullovers38–10As needed

Day 6

Arms

EXERCISESETSREPSREST
Cable curls48–10As needed
Pushdowns48–10As needed
Barbell curls38–10As needed
Barbell or dumbbell skull crushers38–10As needed
Preacher curls38–10As needed
Dip machine38–10As needed
Overhead rope extensions38–10As needed
Hammer curls38–10As needed

Sets & repetitions

The number beside each exercise in the original document is its set count. The general rep target is 8–10; pull-ups marked AMRAP use as many reps as possible. The document also describes increasing weight across sets and adjusting reps as training progresses.

Session structure

Rest as long as needed between sets. The document allows 2–3 optional warm-up sets and sets a maximum workout duration of 90 minutes. Prioritize controlled technique throughout.

Equipment & order

You can alternate between free weights and machines, and vary exercise order or equipment. This split focuses on thighs and does not include calf training.

Your Blueprint guide

The downloadable BUILT Blueprint includes the weekly schedule, every workout, and training notes in a clean black-and-grey format. This is a higher-volume split; use coaching for an individualized discussion of volume, exercise selection, and progression.

Want a plan built for you?Back to coaching