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5 day split Big-T
Bulking
Intermediate
Barbell
Plan Details
The 5 day split Big-T routine by tommymclaughlin2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session. Also, this type of program will allow for additional training volume (more sets and exercises). Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods. By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).
Routine detail
Mon
Leg day / Abs
Est. 126 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sit-Up
4 Sets x 20 Reps
Leg Raise
4 Sets x 15 Reps
Tue
Chest / Biceps
Est. 145 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Wed
Back
Est. 118 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Thu
Shoulders / Triceps
Est. 148 min
12 exercises
Barbell Push Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Any
Full body #1
Est. 97 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
