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5x5 Split Full Body Adv. Program
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The 5x5 Split Full Body Adv. Program routine by KingWasp is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups, and you'll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-90% of 1-RM). Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5. Day 2: Legs and Core using seven exercises, 5x5. Day 3: Back and Bicep using six exercises, 5x5. Each workout session should take between 60 and 80 minutes to complete. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Rear Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Day 2
Workout 2: Legs/Core
Est. 0 min
7 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Day 3
Workout 3: Back/Bicep
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
