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5 Day Split Strength Program
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Split Strength Program routine by TheJasonWilkins is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an advanced, 5-day split strength training program. Focus on a different muscle group each day, Monday through Friday with weekends off. The first two sets should be done as slow as possible with a hold at contraction. The last sets are completed at normal speed. Get plenty of water and sleep and eat well for the next 8-10 weeks while on this bulking program. WEEKLY TRAINING SCHEDULE Monday: Back, 5 exercises 3-4 sets per exercise, workout time is 45-minutes. Tuesday: Chest and Abs, 7 exercises, 1-4 sets per exercise, workout time is 56-minutes. Wednesday: Legs, 6 exercises, 3-5 sets per exercise, workout time is 53-minutes. Thursday: Shoulders and Abs, 6 exercises, 3-4 sets per exercise, workout time is 51-minutes. Friday: Arms, 6 exercises, 4 sets each, workout time is 48-minutes. Saturday: Rest Sunday: Active rest, stretch/mobility work. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back
Est. 0 min
7 exercises
Smith Machine Deadlift
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Workout 2: Chest & Abs
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Workout 3: Legs
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 4
Workout 4: Shoulders & Abs
Est. 0 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Raise
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Workout 5: Arms
Est. 0 min
7 exercises
Dip
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
