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5 Day Split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Split routine by AndrewAlexander3 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push pull legs
Routine detail
Day 1
Push
Est. 0 min
14 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Day 2
Pull
Est. 0 min
12 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Plank
4 Sets
Day 3
Legs
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Glute
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Rotational Crunch
4 Sets x 10 Reps
