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5 Day Split Routine From Amateur to Pro
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Split Routine From Amateur to Pro routine by suss8 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I wrote this routine for myself after a good year of putting it all into practice and noticing some really good improvements overall in strength and size. I hope this is able to help a few more people.
Routine detail
Mon
Back
Est. 69 min
9 exercises
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Tue
Shoulders
Est. 67 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Wed
Chest
Est. 68 min
9 exercises
180 Degree Twisting Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Thu
Legs & Calves
Est. 67 min
9 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Fri
Arms
Est. 52 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
