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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 LuHa123456 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is what you have been looking for when it comes to an advanced, 5-day split strength training program. Focus on a different muscle group Monday through Friday. Rest over the weekend and then get after it again the following Monday. The goal is to use the heaviest weight possible (80-90 percent of 1-RM) to ensure you reach the suggested amount of repetitions for each and every set. When you can manage more repetitions, it's time to increase the weight by 10-15 percent. Get plenty of 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
Mon
Workout 1: Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Tue
Workout 2: Chest & Abs
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Wed
Workout 3: Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12,10,10 Reps
Thu
Workout 4: Shoulders & Abs
Est. 0 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 15,15,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12,10,8,8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Fri
Workout 5: Arms
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
