Loading...
deans lean & mean 5 day split workout.
Bulking
Intermediate
Dumbbell
Plan Details
The deans lean & mean 5 day split workout. routine by djdf is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking Routine For intermediate level. This 5 day split routine consists of chest,soulders,back,arms and legs training. This is my own personal training plan I have been using for 2 months and have already started to see gains. Cardio training is also recommended to keep stomach toned. 10k steps a day and sometimes 15k steps will see massive results.
Routine detail
Mon
Chest and Triceps
Est. 64 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Band Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Tue
abs
Est. 49 min
7 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Rowing
1 Set
Wed
Back, Biceps, and Forearm
Est. 79 min
13 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 100 min
21 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Bench Calf Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Knee Circles
3 Sets x 10 Reps
Wall Calf Stretch
3 Sets x 10 Reps
Band Seated Calf Stretch
3 Sets x 10 Reps
Soleus and Achilles Stretch
3 Sets x 10 Reps
Stability Ball Calf Raise
3 Sets x 10 Reps
Sat
Abs
Est. 73 min
13 exercises
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Hanging Leg Raise
1 Set x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Knee to Chest (Supine)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Rowing
1 Set
