Loading...
5 Day Muscle Mass Split
AUTOPLAY
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day Muscle Mass Split routine by jkornyman is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Chest and Back
Est. 0 min
15 exercises
Push-Up
1 Set x 25 Reps
Bench Push-Up
1 Set x 25 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Meadow Row
3 Sets x 12 Reps
Scoop Press
3 Sets x 12 Reps
Barbell Dead Rows
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Hip Huggers
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Tue
Legs and Abs
Est. 0 min
11 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Lunge
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
SideBridge Twist
3 Sets x 8 Reps
Wed
Arms
Est. 0 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Back
Est. 0 min
13 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Scoop Press
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Hip Huggers
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Meadow Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Inverted Row
4 Sets x 8 Reps
Sat
Chest and Legs
Est. 0 min
13 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
SideBridge Twist
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Gymnast Tuck
3 Sets x 8 Reps
TKE Drop Lunge
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hip Band Ladder
1 Set x 1 Rep
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
New Workout
Est. 0 min
14 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Waiter Curls
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Powerbombs
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Farmers Carry
3 Sets
