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5 Day Muscle Mass Split
When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.
Monday :
- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.
Tuesday :
- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.
Wednesday :
- Arms days are important on building size and strength through explosive moments and heavy weight.
Thursday :
- Rest day to prepare for weekend of heavy shoulders/back/chest/arms
Friday :
- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.
Saturday :
- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.
Sunday :
- Rest
This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.
You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Dumbbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Machine Inner Chest Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Machine Inner Chest Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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3x8 reps |
rest: 60s
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Dumbbell Around the World
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3x8 reps |
rest: 60s
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Push-Up to Side Plank
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x20,15,10,8 reps |
rest: 60s
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Crunch
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4x20,15,10,8 reps |
rest: 60s
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Bench Weighted Decline Crunch
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4x20,15,10,8 reps |
rest: 60s
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Dumbbell Lunge
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3x15,10,8 reps |
rest: 60s
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Dumbbell Squat
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3x15,10,8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x15,10,8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x15,10,8 reps |
rest: 60s
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Glute Kickback
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3x15,10,8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Cable Pull Through
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3x15,10,8 reps |
rest: 60s
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Wall Calf Stretch
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3x8 reps |
rest: 60s
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Iron Cross Stretch
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3x8 reps |
rest: 60s
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Hip Abduction
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3x8 reps |
rest: 60s
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Glute Stretch
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3x5 reps |
rest: 60s
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Flutter Kick
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3x15,10,10 reps |
rest: 60s
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Dumbbell Step-Up
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3x15,10,8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x15,10,8 reps |
rest: 60s
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Prisoner Squat
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3x15,10,8 reps |
rest: 60s
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Mountain Climber
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3x15,10,8 reps |
rest: 60s
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Bodyweight Side Lunge
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3x15,10,8 reps |
rest: 60s
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Band Squat
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3x15,10,8 reps |
rest: 60s
|
Dumbbell Alternating Preacher Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Zottman Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable Shoulder Extension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Seated Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable One-Arm High Curl
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3x8 reps |
rest: 60s
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Bicep Stretch
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
|
4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
|
4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Reverse Curl
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Decline Bench Rotational Sit-Up
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Cable Deltoid Raise
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3x8 reps |
rest: 60s
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Cable Front Raise
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3x8 reps |
rest: 60s
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Cable Internal Rotation
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3x8 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x8 reps |
rest: 60s
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Dumbbell Cuban Press
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3x8 reps |
rest: 60s
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Arm Circles
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Dumbbell Alternating Reverse Curl
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Weighted Bench Dip
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
|
4x12,10,8,6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 60s
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Push-Up
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4x20 reps |
rest: 60s
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Push-Up (Close Hand)
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4x20 reps |
rest: 60s
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Knee Circles
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3x8 reps |
rest: 60s
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Ankle Circles
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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