5x5 Split Full Body Adv. Program

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups, and you'll perform three exercises for each body part (other than triceps).

**IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-90% of 1-RM).

Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5.

Day 2: Legs and Core using seven exercises, 5x5.

Day 3: Back and Bicep using six exercises, 5x5.

Each workout session should take between 60 and 80 minutes to complete.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulder/Tricep 7 exercises, 1 hr 26 mins

Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Dumbbell Decline Fly	5x5 reps	rest: 90s
Barbell Shoulder Press	5x5 reps	rest: 120s
Barbell Rear Press	5x5 reps	rest: 90s
Dumbbell Lateral Raise	5x5 reps	rest: 90s
Weighted Tricep Dip	5x5 reps	rest: 120s

Workout 2: Legs/Core 7 exercises, 1 hr 9 mins

Single-Leg Reverse Hyper (Flat Bench)	1x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x5 reps	rest: 90s
Barbell Front Squat	5x5 reps	rest: 120s
Barbell Lunge	5x5 reps	rest: 90s
Cable Crunch Kneeling Rotation	5x5 reps	rest: 75s
Parallel Bar Hip Flexion	5x5 reps	rest: 75s
Decline Bench Weighted Twist	5x5 reps	rest: 75s

Workout 3: Back/Bicep 6 exercises, 1 hr 12 mins

Barbell Deadlift	5x5 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 120s
Dumbbell One-Arm Row	5x5 reps	rest: 90s
Barbell Curl	5x5 reps	rest: 90s
Barbell Curl (Close Grip)	5x5 reps	rest: 90s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 90s