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5 Days Split
Bulking
Intermediate
Machine strength
Plan Details
The 5 Days Split routine by Izzeddin Dajani is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs/Abs
Est. 36 min
7 exercises
Barbell Deep Squat
4 Sets x 12,10,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25,20,15,10 Reps
Decline Crunch
4 Sets
Day 2
Chest
Est. 25 min
5 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Day 3
Back/Abs
Est. 36 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Hanging Pike
4 Sets
Bench Leg Raise (Supine)
4 Sets
Day 4
Cardio
Est. 32 min
1 exercise
Running
1 Set
Day 5
Shoulders/Abs
Est. 37 min
7 exercises
Barbell Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 12,10,8 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Front Raise
3 Sets x 12,10,8 Reps
Hanging Knee Raise (Rotational)
4 Sets
Dumbbell Side Bend
4 Sets
Day 6
Arms
Est. 31 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Barbell Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Day 7
Cardio
Est. 32 min
1 exercise
Running
1 Set
