5 days split By Walhalla - JEFIT

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5 days split By Walhalla - JEFIT

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5 days split By Walhalla

Bulking

Intermediate

Dumbbell

Plan Details

The 5 days split By Walhalla routine by Walhalla is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

My routine for getting stronger

Routine detail

Mon

Chest, Abs

Est. 61 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 8 Reps

Tue

Back

Est. 46 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Wed

off/cardio

Est. 70 min

3 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Pilates Demonstration

Pilates

1 Set

Yoga Demonstration

Yoga

1 Set

Thu

Shoulders

Est. 51 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 8 Reps

Fri

Legs

Est. 39 min

6 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 8 Reps

Sat

Arms

Est. 71 min

11 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 8 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 8 Reps

Sun

off/cardio

Est. 60 min

3 exercises

Rowing Demonstration

Rowing

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Pilates Demonstration

Pilates

1 Set