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TeeraH's 5-split with cardio
Bulking
Intermediate
Machine strength
Plan Details
The TeeraH's 5-split with cardio routine by Teerah is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday: Chest Tuesday: Back Wednesday: Shoulders Thursday: Legs Friday: Arms Saturday: Cardio/abs+obliques Morning cardio each day of the week, 30 min walking. Ab workout monday + wednesday: Lying leg raises, crunches (twists if wanted), 4 sets of 20-25 each exercise 1-2 sets of plank each day for core. Mobility/stretching when you can, if needed. Exercise variations: Monday - Dumbbell/Barbell on both Incline and Flat Bench Press Tuesday - Chinups/Pullups, T-Bar/Dumbbell Row Wednesday - Cheat laterals/Normal laterals, Arnold Press/Dumbbell Shoulder Press Thursday - Calf Press/Calf Machine, Leg Press/Hacksquat Friday - Dumbbell/Barbell on Skullcrusher/Overhead Extension/Preacher Curl/Reverse Curl
Routine detail
Mon
Chest day
Est. 60 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Tue
Back day
Est. 72 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Wed
Shoulder day
Est. 58 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Thu
Leg day
Est. 59 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Fri
Arms day
Est. 69 min
9 exercises
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Sat
Cardio/abs/core day
Est. 68 min
5 exercises
Parallel Bar Hip Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 12 Reps
Running
1 Set
