5 Day Split Strength Program

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an advanced, 5-day split strength training program. Focus on a different muscle group each day, Monday through Friday with weekends off. The first two sets should be done as slow as possible with a hold at contraction. The last sets are completed at normal speed.

Get plenty of water and sleep and eat well for the next 8-10 weeks while on this bulking program.

WEEKLY TRAINING SCHEDULE

Monday: Back, 5 exercises 3-4 sets per exercise, workout time is 45-minutes.

Tuesday: Chest and Abs, 7 exercises, 1-4 sets per exercise, workout time is 56-minutes.

Wednesday: Legs, 6 exercises, 3-5 sets per exercise, workout time is 53-minutes.

Thursday: Shoulders and Abs, 6 exercises, 3-4 sets per exercise, workout time is 51-minutes.

Friday: Arms, 6 exercises, 4 sets each, workout time is 48-minutes.

Saturday: Rest

Sunday: Active rest, stretch/mobility work.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4
Day 5

Workout 1: Back 7 exercises, 0 min

Smith Machine Deadlift	4x8 reps	rest: 60s
Smith Machine Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Treadmill Running	1x8 reps • 1200s	rest: 0s

Workout 2: Chest & Abs 7 exercises, 0 min

Smith Machine Incline Bench Press	4x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 90s
Machine Inner Chest Press	4x8 reps	rest: 90s
Cable Mid Chest Crossover	4x8 reps	rest: 90s
Machine Ab Crunch	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Treadmill Running	1x8 reps • 1200s	rest: 0s

Workout 3: Legs 5 exercises, 0 min

Smith Machine Squat	4x8 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 60s
Smith Machine Deadlift	4x8 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s

Workout 4: Shoulders & Abs 7 exercises, 0 min

Smith Machine Shoulder Press	4x8 reps	rest: 90s
Smith Machine Shrug	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Raise	4x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x8 reps	rest: 60s
Treadmill Running	1x8 reps • 1200s	rest: 0s

Workout 5: Arms 7 exercises, 0 min

Dip	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Treadmill Running	1x8 reps • 1200s	rest: 0s