5 Day Split - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

5 Day Split - JEFIT

5 Day Split banner

5 Day Split

Bulking

Advanced

Machine strength

Plan Details

The 5 Day Split routine by Mr Moore is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Mix of Strength and Hypertrophy to ensure GAINZ made throughout the week

Routine detail

Day 1

Lower (strength)

Est. 39 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 2,6,6,6,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 6,8,8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 6,8,8,8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8,10,10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 6,8,8 Reps

Day 2

Upper (strength)

Est. 53 min

7 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6,8,8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 5,6,6,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6,8,8,8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 6,8,8,8 Reps

Bench Press (variation) Demonstration

Bench Press (variation)

5 Sets x 2,6,6,6,6 Reps

Dips Demonstration

Dips

3 Sets

Barbell Curl Demonstration

Barbell Curl

3 Sets x 6,8,8 Reps

Day 3

Chest & Back (hypertrophy)

Est. 39 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8,12,12 Reps

Face Pull [superset] Demonstration

Face Pull [superset]

3 Sets x 15,20,20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8,12,12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15,20,20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12,15,15 Reps

Decline or Wide Grip Bench Demonstration

Decline or Wide Grip Bench

3 Sets x 8,12,12 Reps

Cable Pull Apart [superset] Demonstration

Cable Pull Apart [superset]

3 Sets x 30,50,50 Reps

Day 4

Lower (hypertrophy)

Est. 38 min

6 exercises

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10,12,12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12,15,15 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 15,20,20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,15,15,15 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 6,8,8,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12,15,15 Reps

Day 5

Shoulders & Arms (hypertrophy)

Est. 50 min

10 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8,10,10 Reps

Dips Demonstration

Dips

3 Sets

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,15,15 Reps

Spider Curls Demonstration

Spider Curls

3 Sets x 15,20,20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10,12,12,12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8,10,10 Reps

Dumbbell Overhead Extension [superset] Demonstration

Dumbbell Overhead Extension [superset]

3 Sets x 12,15,15 Reps

Dumbbell Shrug [superset] Demonstration

Dumbbell Shrug [superset]

3 Sets x 10,12,12 Reps

Hammer Curls [superset] Demonstration

Hammer Curls [superset]

3 Sets x 12,15,15 Reps

Rear Delt Raise [superset] Demonstration

Rear Delt Raise [superset]

3 Sets x 15,20,20 Reps