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5 Day Muscle Mass Split***
AUTOPLAY
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Muscle Mass Split*** routine by RigoniJunior is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Chest and Back
Est. 80 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Tue
Legs and Abs
Est. 114 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Wed
Arms
Est. 98 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Back
Est. 114 min
12 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Sat
Chest and Legs
Est. 87 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dip
4 Sets x 10,20,30,40 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
