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Chris' 5 Day Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Chris' 5 Day Split routine by ChrisFranklin is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Muscle Building Workout Program
Routine detail
Mon
Quads, Hamstrings, Calves
Est. 0 min
6 exercises
Stationary Bike
1 Set
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Calf Raise
8 Sets x 8 Reps
Tue
Chest, Front Delts, Biceps, Triceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Back, Rear Delts, Traps, Forearms, Calves
Est. 0 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Seated Calf Raise
8 Sets x 8 Reps
Thu
Cardio & Abs
Est. 0 min
4 exercises
Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Elliptical Training
5 Sets
Fri
Weaknesses
Est. 0 min
7 exercises
Machine Calf Raise
10 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Walking
1 Set
