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5 Day Split
Bulking
Advanced
Barbell
Plan Details
The 5 Day Split routine by Buffjames is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 2
Back
Est. 59 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 3
Arms
Est. 85 min
13 exercises
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
21's
3 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Day 4
Shoulders
Est. 69 min
8 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Day 5
Legs
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
