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5-Day Split Volume
Bulking
Intermediate
Machine strength
Plan Details
The 5-Day Split Volume routine by DanielRose2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 69 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Plank
1 Set
Tue
Quads, Innr. Thighs, Glutes
Est. 63 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Wed
Shoulder and Triceps
Est. 74 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Thu
Hamstrings and Lower Back
Est. 52 min
5 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Fri
Back and Biceps
Est. 70 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
