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5 Day Muscle Mass Split*
Bulking
Intermediate
None
Plan Details
The 5 Day Muscle Mass Split* routine by Lucho1992 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Muscle Mass Split.
Routine detail
Mon
Arms
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 30,12,12 Reps
EZ Bar Tricep Extension
3 Sets x 20,20,5 Reps
EZ Bar Close Grip Curl
3 Sets x 15,15,12 Reps
Dumbbell Tate Press
3 Sets x 15,15,10 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 15,15,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30,20,6 Reps
Cable Bicep Curl
3 Sets x 30,30,15 Reps
Dip
3 Sets x 15,10,10 Reps
Tue
Leg & Glutes
Est. 0 min
7 exercises
Dumbbell Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 20,12,8 Reps
Machine Leg Extension
3 Sets x 30,15,15 Reps
Machine Leg Curl (Prone)
3 Sets x 20,20,12 Reps
Machine Hip Abduction
3 Sets x 30,20,12 Reps
Machine Hip Adduction
3 Sets x 30,20,15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Wed
Chest
Est. 0 min
7 exercises
Machine Fly
3 Sets x 30 Reps
Dumbbell Bench Press
3 Sets x 20,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 20,6,5 Reps
Dumbbell Decline Press
3 Sets x 15,13,12 Reps
Dumbbell Incline Fly
3 Sets x 15,12,12 Reps
Cable Straight Arm Crossover
3 Sets x 15,12,12 Reps
Machine Bench Press
3 Sets x 30,30,10 Reps
Thu
Legs and Abs
Est. 0 min
6 exercises
Bodyweight Sumo Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15,12,10 Reps
Machine Single-Leg Press
3 Sets x 15,15,8 Reps
Bench Weighted Decline Crunch
3 Sets x 12,12,8 Reps
Fri
Back & Shoulders
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15,8,8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 15,15,8 Reps
Machine Lat Pulldown
3 Sets x 25,10,8 Reps
Cable Seated Row
3 Sets x 30,12,12 Reps
Weight Plate Front Raise
3 Sets x 15,15,8 Reps
Cable Rope Face Pull
3 Sets x 30,15,15 Reps
Leverage Machine Iso Row
3 Sets x 30,15,12 Reps
Machine Shoulder Press
3 Sets x 25,25,15 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
