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TEMP 5 Day Split Strength Program
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The TEMP 5 Day Split Strength Program routine by BrookeHardwick 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 & Legs
Est. 66 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Workout 2: Chest & Abs
Est. 62 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Wed
Workout 3: Legs
Est. 67 min
9 exercises
Barbell Squat
5 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Thu
Workout 4: Shoulders & Abs
Est. 64 min
10 exercises
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Fri
Workout 5: Arms & Legs
Est. 62 min
9 exercises
EZ Bar Curl
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
