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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
Machine Seated Leg Curl
3 Sets x 6,8,8 Reps
Barbell Standing Calf Raise
4 Sets x 6,8,8,8 Reps
Barbell Lunge
3 Sets x 8,10,10 Reps
Barbell Deep Squat
3 Sets x 6,8,8 Reps
Barbell Deadlift
5 Sets x 2,6,6,6,6 Reps
Day 2
Upper (strength)
Est. 53 min
7 exercises
Bench Press (variation)
5 Sets x 2,6,6,6,6 Reps
Dips
3 Sets
Barbell Curl
3 Sets x 6,8,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,8,8 Reps
Barbell Military Press
4 Sets x 5,6,6,6 Reps
Barbell Bent-Over Row
4 Sets x 6,8,8,8 Reps
Pull-Up
4 Sets x 6,8,8,8 Reps
Day 3
Chest & Back (hypertrophy)
Est. 39 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Cable Cross-Over
3 Sets x 15,20,20 Reps
Barbell Bent-Over Row
3 Sets x 12,15,15 Reps
Decline or Wide Grip Bench
3 Sets x 8,12,12 Reps
![Cable Pull Apart [superset] Demonstration](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fimages%2Fbodyparts2%2Fshoulders.png&w=384&q=75)
Cable Pull Apart [superset]
3 Sets x 30,50,50 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,12,12 Reps
Face Pull [superset]
3 Sets x 15,20,20 Reps
Day 4
Lower (hypertrophy)
Est. 38 min
6 exercises
Machine Seated Leg Curl
3 Sets x 12,15,15 Reps
Machine Leg Press
4 Sets x 12,15,15,15 Reps
Machine Single-Leg Extension
3 Sets x 15,20,20 Reps
Machine Calf Raise
3 Sets x 12,15,15 Reps
Barbell Front Squat
4 Sets x 6,8,8,8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10,12,12 Reps
Day 5
Shoulders & Arms (hypertrophy)
Est. 50 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,12,12,12 Reps
EZ Bar Curl
3 Sets x 8,10,10 Reps
Spider Curls
3 Sets x 15,20,20 Reps
Dumbbell Shrug [superset]
3 Sets x 10,12,12 Reps
Dumbbell Overhead Extension [superset]
3 Sets x 12,15,15 Reps
Rear Delt Raise [superset]
3 Sets x 15,20,20 Reps
Hammer Curls [superset]
3 Sets x 12,15,15 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,10 Reps
Dips
3 Sets
