EaseFit
UPPER BODY · UPPER BODY · SHOULDERS

Shoulder priority · 5 day

A five-day push/pull/legs plus upper/lower block that biases compatible shoulder movements while preserving balanced weekly training.

Intermediate lifters who want more shoulder emphasis and have time for five moderate-length sessions each week.

Intermediate5 days60 minShoulders
GoalMuscleLevelIntermediateLocationGymFrequency5 days/weekSession~60 minProgramme14 calendar days
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This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push priorityChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 6–10
WORK
Low Cable CrossoverChest · 3 × 10–15
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Triceps PushdownTriceps · 3 × 10–15
WORK
Tuesday · 29 Sept 2026PullLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Overhead Cable CurlBiceps · 3 × 10–15
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026LegsQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Barbell LungeQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Calf Press On The Leg Press MachineCalves · 3 × 10–15
WORK
Friday · 02 Oct 2026Upper priorityChest · Middle Back · Shoulders
6EXERCISES
Decline Barbell Bench PressChest · 3 × 6–10
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell One-Arm Shoulder PressShoulders · 3 × 6–10
WORK
Wide-Grip Rear Pull-UpLats · 3 × 6–10
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 10–15
WORK
Saturday · 03 Oct 2026LowerQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Barbell DeadliftHamstrings · 3 × 6–10
WORK
Elevated Back LungeQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push priorityChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 6–10
WORK
Low Cable CrossoverChest · 3 × 10–15
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Triceps PushdownTriceps · 3 × 10–15
WORK
Tuesday · 06 Oct 2026PullLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Overhead Cable CurlBiceps · 3 × 10–15
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026LegsQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Barbell LungeQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Calf Press On The Leg Press MachineCalves · 3 × 10–15
WORK
Friday · 09 Oct 2026Upper priorityChest · Middle Back · Shoulders
6EXERCISES
Decline Barbell Bench PressChest · 3 × 6–10
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell One-Arm Shoulder PressShoulders · 3 × 6–10
WORK
Wide-Grip Rear Pull-UpLats · 3 × 6–10
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 10–15
WORK
Saturday · 10 Oct 2026LowerQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Barbell DeadliftHamstrings · 3 × 6–10
WORK
Elevated Back LungeQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push priority02Pull03Legs04Upper priority05Lower
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Shoulder priority · 5 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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