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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
5 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Thu
Chest
Est. 46 min
4 exercises
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Sat
Back
Est. 46 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
