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5-day split strength program
Bulking
Advanced
Machine strength
Plan Details
The 5-day split strength program routine by dereknielsen is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Every lift, besides calves, will be in the 4-6 rep range. Once you hit 6 reps on an exercise increase the weight. Alternate calves between 6-8 reps and 10-12 reps on different days. Furthermore, take as long as you need to between sets. Usually going to be 2-4 minutes. Heart rate returning to a normal level is a good indicator for performing the next set. Perform 3-6 ab circuits, consisting of 3 abdominal exercises each circuit, 2-3 days a week. Stay on this program for 8 weeks and watch the gains!
Routine detail
Day 1
chest & abs
Est. 74 min
5 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
weighted chest dip
3 Sets x 5 Reps
Day 2
back & calves
Est. 69 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
shoulders & abs
Est. 51 min
4 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 5 Reps
Day 4
upper body & calves
Est. 93 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 5
legs & abs
Est. 75 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Hack Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
