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iamchookie split
Bulking
Intermediate
Machine strength
Plan Details
The iamchookie split routine by iamchookie is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Back+tris
Est. 75 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Deadlift
6 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Day 2
Shoulders+bis
Est. 83 min
10 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Day 3
Arms
Est. 60 min
10 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 4
Legs+abs
Est. 66 min
11 exercises
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Lunge
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Janda Sit-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Air Bike
3 Sets x 8 Reps
Day 5
Chest+bis
Est. 73 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Push-Up (Wide Hand)
3 Sets x 20 Reps
