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5X5 split BLS for increased muscle and firm, solid core
Bulking
Intermediate
Machine strength
Plan Details
The 5X5 split BLS for increased muscle and firm, solid core routine by PapaRob is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Take one of the best JEFIT offered workout programs for compound exercises and meld this with a workout that focuses on using the philosophy of Bigger, Leaner, Stronger principles of Mike Matthews and spice it up with the established norms of a sound cardio warm up and building a solid firm core and you have this workout routine. This is a 6 day per week split of compound exercise movements and motions to target muscles for growth. Also included is cardio for warm up and Abs concentration for building a toned and firm core. For BLS fans, consider the 5 day split (minus Sat) as a de-load week workout routine with about 10% lower weight loads than used for strength workouts (70%1RM). Load up weights to about 80% 1RM plus add the Saturday workout for strength training weeks. Three strength weeks, one de-load week per month is my personal preference. Note: A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. Also important to note: If you are tracking the Strength Benchmark The exercises marked with 8 sets are keyed to the JEFIT Benchmark Exercise Goal
Routine detail
Mon
Legs and Abs
Est. 240 min
10 exercises
Walking
1 Set
Barbell Squat
8 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Hip Extension (Standing)
5 Sets x 5 Reps
Hip Extension (Standing)
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
10 Sets x 10 Reps
Cable Crunch Kneeling Rotation
10 Sets x 10 Reps
Tue
Chest
Est. 121 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
8 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Wed
Back and Abs
Est. 195 min
9 exercises
Elliptical Training
1 Set
Barbell Deadlift
8 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable V Bar Pulldown
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
10 Sets x 10 Reps
Cable Crunch Kneeling Rotation
10 Sets x 10 Reps
Thu
Biceps and Triceps
Est. 150 min
9 exercises
Elliptical Training
1 Set
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Barbell Curl
8 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10 Reps
Machine Dip
5 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Fri
Shoulders and Abs
Est. 202 min
10 exercises
Elliptical Training
1 Set
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Barbell Shoulder Press
8 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Machine Deltoid Raise
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Parallel Bar Leg Raise
10 Sets x 10 Reps
Air Bike
10 Sets x 10 Reps
Sat
Strength Week Compound Day
Est. 159 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
8 Sets x 5 Reps
Barbell Squat
8 Sets x 5 Reps
Barbell Deadlift
8 Sets x 5 Reps
Barbell Curl
8 Sets x 5 Reps
Barbell Tricep Extension (Supine)
8 Sets x 5 Reps
Barbell Shoulder Press
8 Sets x 5 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
