Loading...
5x5 Split Superset Routine
Bulking
Intermediate
None
Plan Details
The 5x5 Split Superset Routine routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 3-day 5x5 split strength training program is performed with all supersets. No waisted time. Typically 2-3 exercises per body part in each of the three workouts. Day 1: Back & Bicep Day 2: Chest/Shoulder & Tricep Day 3: Legs & Core Perform each 5x5 as a 5-RM - meaning, once you can perform more than 5 repetitions of an exercise increase the weight by 5% for upper and 10% for lower body exercises. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Back & Bicep
Est. 49 min
7 exercises
One-Arm Hang
1 Set
T Bar Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Child's Pose
1 Set
Day 2
Workout 2: Chest/Shoulder/Tricep
Est. 59 min
8 exercises
Push-Up
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
EZ Bar Tricep Extension
5 Sets x 5 Reps
World's Greatest Stretch
1 Set
Day 3
Workout 3: Legs & Core
Est. 46 min
5 exercises
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Parallel Bar Hip Raise
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 5 Reps
Extended Arm Child Pose
1 Set
