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5x5 Split Routine (3-day bulk)*
Bulking
Advanced
Barbell
Plan Details
The 5x5 Split Routine (3-day bulk)* routine by ibm12345 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 3-day split routine program will build both strength and muscle mass, over time, because it employs a 5x5 RM protocol. The majority of the exercises used are compound movements. Research shows this type of plan is one of the best models to follow if you’re looking to make gains in both of these areas. Keep in mind, you need to be warm-up prior to beginning the first set. We’ll leave that in your hands. All sets use 5x5 - this means 5 sets of 5 reps with 2:00 recovery. if you can do more than 5 reps the weight is too light. Recovery between sets is important - take the full 2:00 and use it all before moving to the next set. There are some cases, however, where supersets are used on day 2 (chest & arms) for example. Those sets will move from one set to the next with minimal rest. Day 1 - Legs & Back Day 2 - Chest & Arms Day 3 - Shoulders & Core Work Hard and Stay Strong! Let me know what you think of the program - thanks!
Routine detail
Wed
Workout 1 - Shoulders & Core
Est. 137 min
14 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
4 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Sit-Up
4 Sets x 20 Reps
Cross Body Crunch
4 Sets x 20 Reps
Mountain Climber
4 Sets x 20 Reps
Treadmill Running
1 Set
Sat
Workout 3 - Legs & Back
Est. 144 min
14 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Sat
Workout 2 - Chest & Arms
Est. 122 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 8 Reps
