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5 day split
Bulking
Intermediate
Dumbbell
Plan Details
The 5 day split routine by irkie500 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
With a focus on large compound movements, this workout is designed to hit large muscle groups to build strength and explosiveness. Smaller targeted movements use a higher volume to build endurance and size. Cardio should be done at the end of each workout. Shoot for at least 20 minutes of any type of cardio per day.
Routine detail
Day 1
Legs
Est. 40 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Leg Curls
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Day 2
Chest
Est. 49 min
6 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
5 Sets x 20 Reps
Day 3
Back
Est. 39 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Day 4
Shoulders
Est. 45 min
5 exercises
Barbell Push Press
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 12 Reps
Barbell Clean and Jerk
5 Sets x 5 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 5
Arms
Est. 37 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Skull Crushers
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbell Overhead Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
