Jefit

Discover

Progress

Workouts

Exercises

Settings

Loading...
EF 5x5 base split banner

EF 5x5 base split

Bulking

Intermediate

Dumbbell

Plan Details

The EF 5x5 base split routine by efsky is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Tue

Legs

Est. 47 min

4 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Thu

Chest

Est. 46 min

4 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Sat

Back

Est. 46 min

4 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Featured plans for you

Try one of these professionally designed workout plans

Lower Body: Glute Focusedbanner

Lower Body: Glute Focused

Jefit Strong Core Planbanner

Jefit Strong Core Plan

5x5 Barbell Only Planbanner

5x5 Barbell Only Plan

Total Strength Upgradebanner

Total Strength Upgrade

Machine & DB Strength Builderbanner

Machine & DB Strength Builder

Upper Body: Push/Pull Workoutbanner

Upper Body: Push/Pull Workout

Machine-Only Strength: Full-Body Muscle and Powerbanner

Machine-Only Strength: Full-Body Muscle and Power

Dumbbell Dominance: Shoulders & Armsbanner

Dumbbell Dominance: Shoulders & Arms