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Joey's 5 Day Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Joey's 5 Day Split routine by oneillj2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Trying to build a plan that works for me. Legs are pretty build from 2 months w/ broken wrist doing multiple leg days a week to stay active. Been able to do minimal shoulders, chest, and back workouts, but overall my muscle mass has decreased since the break. Trying to build quick and efficiently with this workout tailored to me.
Routine detail
Day 1
Chest - Shoulders - Tris
Est. 49 min
7 exercises
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Back - Rear Delts - Bis
Est. 49 min
7 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Day 3
Leg Day
Est. 38 min
6 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 4
Chest - Shoulders - Tris
Est. 49 min
7 exercises
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Back - Rear Delts - Bis Copy
Est. 49 min
7 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
