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5x5 Split Full Body Jakuf
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 5x5 Split Full Body Jakuf routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups, and you'll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5. Day 2: Legs and Core using seven exercises, 5x5. Day 3: Back and Bicep using six exercises, 5x5. Each workout session should take between 60 and 80 minutes to complete. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Any
Workout 1: Chest/Shoulder/Tricep
Est. 77 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Rear Press
5 Sets x 5 Reps
Dumbbell Lateral Raise (Side-Lying)
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Any
Workout 2: Legs/Core
Est. 62 min
7 exercises
Single-Leg Reverse Hyper (Flat Bench)
1 Set x 12 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Cable Crunch Kneeling Rotation
5 Sets x 5 Reps
Parallel Bar Hip Flexion
5 Sets x 5 Reps
Decline Bench Weighted Twist
5 Sets x 5 Reps
Any
Workout 3: Back/Bicep
Est. 65 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
