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GLB #10 - Modified JEFIT 5 day Bulking Split
Bulking
Advanced
Dumbbell
Plan Details
The GLB #10 - Modified JEFIT 5 day Bulking Split routine by GLB3 is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Week #1 - * Mon: Chest * Tues: Cardio; Abs; Shoulders & Arms * Wed: Back * Thurs: Cardio; Abs; Shoulders * Fri: Legs Week #2 - * Mon: Chest * Tues: Cardio; Abs; Forearms * Wed: Shoulders & Arms * Thur: Cardio; Abs; Forearms * Fri: Legs This workout plan is the second modified version of the JEFIT 3-Day Bulking Split routine. Major changes in this version include - * Focusing on continuing to grow three major muscle groups; and reducing arm and shoulder work somewhat * Split the workout into a 2 week sequence. Mon & Fri are still Chest & Leg days respectively. Wed alternates between Back and Shoulders & Arms. Tues & Thurs are lightweight cardio & abs days with additional arm and shoulder work sprinkled throughout. * Only two superset sets are to be completed on each of the cardio days, although six sets are listed. These are to be rotated each week to add some variations to the arm & shoulder workout. I like this routine because it still focuses on compound lifts while emphasizing three major muscle groups for continued bulking, while still hitting the minor muscle groups (arms & shoulders) on cardio and abs day. It also includes some level of variation in the week1 and week2 workout plans. To ensure total workout, this workout still prescribes 4 sets with decreasing reps per set. The goal is to continually increase volume, and to set the weight to enable ~15 reps for the first set - decreasing to 8 reps (and increasing weight) on final set. Allow only 30s between sets helps to ensure full muscle exertion. Adjust weight & reps to maximize total weight lifted with each session.
Routine detail
Day 1
Chest
Est. 76 min
8 exercises
Dumbbell Decline Press
4 Sets x 15 Reps
High Incline Hyght Flyes
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Single Arm Elastic Band Low Chest Raise
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Day 2
Cardio, Abs, Arms
Est. 90 min
13 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 10 Reps
Roman Bench Situps
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Close Grip Shoulder Press
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 3
Back
Est. 89 min
11 exercises
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Elastic Band Wide Bar Pull Down
4 Sets x 15 Reps
Elastic Band Narrow Bar Pull Down
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbell One-Arm Bent-Over Shrug
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Elastic Band Wide Arm Pull Downs
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Day 4
Cardio, Abs, Shoulders
Est. 84 min
12 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 10 Reps
Hyper Extension Stretch & Crunch
2 Sets x 25 Reps
Dumbbell Wood Chop
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Palms In Front Deltoid Raise
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbell One-Arm Bent-Over Shrug
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Barbell Close Grip Shoulder Press
3 Sets x 15 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Day 5
Legs (from bb.com - Thavius Nelson)
Est. 58 min
6 exercises
Leg Extension Warm-Up
2 Sets x 40 Reps
Machine Leg Extension
4 Sets x 30 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Day 6
Chest
Est. 62 min
7 exercises
Snow Shoveling
1 Set
Dumbbell Decline Press
4 Sets x 15 Reps
High Incline Hyght Flyes
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Day 7
Cardio, Abs, Forearms
Est. 77 min
11 exercises
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 10 Reps
Roman Bench Situps
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Wrist Roller
4 Sets x 8 Reps
Forward Sledgehammer Lever
3 Sets x 20 Reps
Reverse Sledgehammer Lever
3 Sets x 20 Reps
Hammer Helicopters
3 Sets x 10 Reps
Day 8
Shoulders & Arms
Est. 90 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Palms In Front Deltoid Raise
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Day 9
Cardio, Abs, Forearms
Est. 75 min
11 exercises
Snow Shoveling
1 Set
Elliptical Training
1 Set
Core Ring Tightening
2 Sets x 10 Reps
Roman Bench Situps
3 Sets x 20 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Dumbbell Incline Press & Flye
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Wrist Roller
4 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Day 10
Legs (from bb.com - Thavius Nelson)
Est. 58 min
6 exercises
Leg Extension Warm-Up
2 Sets x 40 Reps
Machine Leg Extension
4 Sets x 30 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Day 11
Warmup
Est. 12 min
4 exercises
GLB Hamstring Stretch
3 Sets
GLB Around the World Stretch
2 Sets x 10 Reps
Dumbbell Wide Stance Squat / Deadlift
2 Sets x 15 Reps
Jumping Jacks
1 Set
Day 12
Legs (from Brendan Meyers)
Est. 61 min
11 exercises
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Hamstring single leg Extension on chair
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Day 12
Legs (from Mike Chang)
Est. 86 min
8 exercises
Leg Extension Warm-Up
3 Sets x 40 Reps
Dumbbell Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 30 Reps
