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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.
Push-Up
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x25 reps |
rest: 60s
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Pull-Up
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2x12,10,8,6 reps |
rest: 60s
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Dumbbell Zottman Curl
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2x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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2x8 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Rotational Curl
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3x8 reps |
rest: 60s
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Push-Up
|
1x25 reps |
rest: 60s
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Push-Up (Wide Hand)
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1x25 reps |
rest: 60s
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Push-Up (Close Hand)
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1x25 reps |
rest: 60s
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Tricep Push-Up
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1x25 reps |
rest: 60s
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Jump Squat
|
3x25 reps |
rest: 60s
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3x25 reps |
rest: 60s
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Dumbbell Lunge
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3x25 reps |
rest: 60s
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Dumbbell Calf Raise
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3x25 reps |
rest: 60s
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Dumbbell Squat
|
3x25 reps |
rest: 60s
|
Plank
|
3x8 reps |
rest: 60s
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Crunch
|
1x25 reps |
rest: 60s
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Leg Raise
|
1x25 reps |
rest: 60s
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Sit-Up
|
1x25 reps |
rest: 60s
|
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Bodyweight Calf Raise
|
2x50 reps |
rest: 60s
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Mountain Climber
|
2x50 reps |
rest: 60s
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Prisoner Squat
|
1x50 reps |
rest: 60s
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Bodyweight Lunge
|
1x25 reps |
rest: 60s
|
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Single-Leg Calf Raise
|
1x50 reps |
rest: 60s
|
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Jump Squat
|
1x25 reps |
rest: 60s
|
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V-Up
|
1x25 reps |
rest: 60s
|
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Bodyweight Squat
|
1x25 reps |
rest: 60s
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Calf Stretch
|
1x8 reps |
rest: 60s
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2x25 reps |
rest: 60s
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Jump Squat
|
3x25 reps |
rest: 60s
|
Push-Up
|
1x25 reps |
rest: 60s
|
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Push-Up (Close Hand)
|
1x25 reps |
rest: 60s
|
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Tricep Push-Up
|
1x25 reps |
rest: 60s
|
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Push-Up (Wide Hand)
|
1x25 reps |
rest: 60s
|
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Clap Push-Up
|
1x25 reps |
rest: 60s
|
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3x25 reps |
rest: 60s
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Jump Squat
|
3x25 reps |
rest: 60s
|
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Dumbbell Lunge
|
3x25 reps |
rest: 60s
|
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Dumbbell Calf Raise
|
3x25 reps |
rest: 60s
|
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Dumbbell Squat
|
3x25 reps |
rest: 60s
|
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Bodyweight Squat
|
3x25 reps |
rest: 60s
|
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Dumbbell Incline Bench Press
|
1x25 reps |
rest: 60s
|
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Dumbbell Deep Push-Up
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1x25 reps |
rest: 60s
|
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Dumbbell Incline Bench Press (Hammer Grip)
|
1x25 reps |
rest: 60s
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Dumbbell Lateral Raise
|
1x25 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
|
1x25 reps |
rest: 60s
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Dumbbell Front Raise
|
1x25 reps |
rest: 60s
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Dumbbell Upright Row
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1x25 reps |
rest: 60s
|
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Dumbbell Bent-Over Reverse Fly
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1x25 reps |
rest: 60s
|
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Dumbbell Cuban Press
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3x25 reps |
rest: 60s
|
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Handstand Push-Up
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3x25 reps |
rest: 60s
|
Crunch
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1x25 reps |
rest: 60s
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Leg Raise
|
1x25 reps |
rest: 60s
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Dumbbell Lunge
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1x28 reps |
rest: 60s
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Dumbbell Calf Raise
|
11x25 reps |
rest: 60s
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Dumbbell Squat
|
1x25 reps |
rest: 60s
|
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Sit-Up
|
1x25 reps |
rest: 60s
|
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Dumbbell Walking Lunge
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1x25 reps |
rest: 60s
|
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Bodyweight Squat
|
1x25 reps |
rest: 60s
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Bodyweight Calf Raise
|
1x25 reps |
rest: 60s
|
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Mountain Climber
|
1x25 reps |
rest: 60s
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Prisoner Squat
|
1x25 reps |
rest: 60s
|
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Bodyweight Lunge
|
1x25 reps |
rest: 60s
|
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Jump Squat
|
1x25 reps |
rest: 60s
|
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V-Up
|
1x25 reps |
rest: 60s
|
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Jump Squat
|
3x25 reps |
rest: 60s
|
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3x25 reps |
rest: 60s
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Bodyweight Squat
|
3x25 reps |
rest: 60s
|
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Bodyweight Side Lunge
|
3x25 reps |
rest: 60s
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Jump Squat
|
3x25 reps |
rest: 60s
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Weight Plate Russian Twist
|
3x8 reps |
rest: 60s
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Side Plank
|
3x8 reps |
rest: 60s
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Dumbbell Calf Raise
|
1x25 reps |
rest: 60s
|
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Bodyweight Calf Raise
|
1x25 reps |
rest: 60s
|
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Single-Leg Calf Raise
|
1x8 reps |
rest: 60s
|
Push-Up
|
4x20 reps |
rest: 60s
|
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Push-Up (Close Hand)
|
4x20 reps |
rest: 60s
|
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Bench Push-Up
|
4x20 reps |
rest: 60s
|
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Superman
|
3x8 reps |
rest: 60s
|
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Dumbbell Lateral Raise
|
3x25 reps |
rest: 60s
|
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Pull-Up
|
3x25 reps |
rest: 60s
|
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Dumbbell Front Raise
|
3x25 reps |
rest: 60s
|
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Dumbbell Deadlift
|
3x25 reps |
rest: 60s
|
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Superman
|
3x8 reps |
rest: 60s
|
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Treadmill Running
|
3x8 reps |
rest: 60s
|
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Jump Rope
|
3x8 reps |
rest: 60s
|
||
Running
|
3x8 reps |
rest: 60s
|
Treadmill Running
|
1x8 reps • 1800s |
rest: 60s
|
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Jump Rope
|
1x8 reps • 30s |
rest: 60s
|
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Running
|
1x8 reps • 30s |
rest: 60s
|