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5 day Mass Builder
Bulking
Intermediate
Machine strength
Plan Details
The 5 day Mass Builder routine by MHintz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout focuses on building mass for beginner to intermediate bodybuilders. This 5 day split consists of chest/triceps, back/biceps, shoulders, legs and abs. Start by choosing a weight that you can lift for 6 reps to failure, the following week do 8 reps, and the week after 10 reps. The next week increase the weight and start back at 6 reps. Focusing on form and not using to much momentum during the workout is more important than lifting as heavy as you can. Start the first exercise for each muscle with an extra set of 10-15 reps with no weight to warm up your muscles and practice form.
Routine detail
Mon
Chest/Triceps
Est. 57 min
7 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Tue
Back/Biceps
Est. 69 min
8 exercises
Smith Machine Deadlift
5 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Thu
Shoulders
Est. 47 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Sat
Legs
Est. 64 min
7 exercises
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Sun
Abs
Est. 58 min
8 exercises
Crunch
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Leg Pull-In
4 Sets x 8 Reps
Plank
4 Sets
Air Bike
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
