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5 DAW Split
Bulking
Advanced
Machine strength
Plan Details
The 5 DAW Split routine by RaKzaroK is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back Width + Deadlift + Abs Day (20)
Est. 49 min
6 exercises
Barbell Deadlift
5 Sets x 1 Reps
Weighted Pullups
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Chest + Traps Day (22)
Est. 53 min
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Overhead Shrug
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Wed
Legs + Abs Day (30)
Est. 71 min
9 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Thu
Back Thickness +Traps + Biceps Day (27)
Est. 66 min
9 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Shoulders + Triceps + Calves Day (28)
Est. 63 min
9 exercises
Barbell Shoulder Press
4 Sets x 4 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Diamond Push Up
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
