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5 Day Muscle Mass Split
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Body
Plan Details
The 5 Day Muscle Mass Split routine by getgoodp is a 6 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
arms and legs
Est. 0 min
17 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 25 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Push-Up
1 Set x 25 Reps
Push-Up (Wide Hand)
1 Set x 25 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Tricep Push-Up
1 Set x 25 Reps
Jump Squat
3 Sets x 25 Reps
nordic hamstring curl
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Dumbbell Squat
3 Sets x 25 Reps
Tue
Legs and Abs
Est. 0 min
15 exercises
Plank
3 Sets
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Sit-Up
1 Set x 25 Reps
Bodyweight Calf Raise
2 Sets x 50 Reps
Mountain Climber
2 Sets x 50 Reps
Prisoner Squat
1 Set x 50 Reps
Bodyweight Lunge
1 Set x 25 Reps
Single-Leg Calf Raise
1 Set x 50 Reps
Jump Squat
1 Set x 25 Reps
V-Up
1 Set x 25 Reps
Bodyweight Squat
1 Set x 25 Reps
Wall Calf Stretch
1 Set x 8 Reps
nordic hamstring curl
2 Sets x 25 Reps
Jump Squat
3 Sets x 25 Reps
Wed
shoulders and chest and legs
Est. 0 min
21 exercises
Push-Up
1 Set x 25 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Tricep Push-Up
1 Set x 25 Reps
Push-Up (Wide Hand)
1 Set x 25 Reps
Clap Push-Up
1 Set x 25 Reps
nordic hamstring curl
3 Sets x 25 Reps
Jump Squat
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 25 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Dumbbell Squat
3 Sets x 25 Reps
Bodyweight Squat
3 Sets x 25 Reps
Dumbbell Incline Bench Press
1 Set x 25 Reps
Dumbbell Deep Push-Up
1 Set x 25 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 25 Reps
Dumbbell Lateral Raise
1 Set x 25 Reps
Dumbbell Seated Shoulder Press
1 Set x 25 Reps
Dumbbell Front Raise
1 Set x 25 Reps
Dumbbell Upright Row
1 Set x 25 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 25 Reps
Dumbbell Cuban Press
3 Sets x 25 Reps
Handstand Push-Up
3 Sets x 25 Reps
Thu
abs back and legs
Est. 0 min
24 exercises
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Dumbbell Lunge
1 Set x 28 Reps
Dumbbell Calf Raise
11 Sets x 25 Reps
Dumbbell Squat
1 Set x 25 Reps
Sit-Up
1 Set x 25 Reps
Dumbbell Walking Lunge
1 Set x 25 Reps
Bodyweight Squat
1 Set x 25 Reps
Bodyweight Calf Raise
1 Set x 25 Reps
Mountain Climber
1 Set x 25 Reps
Prisoner Squat
1 Set x 25 Reps
Bodyweight Lunge
1 Set x 25 Reps
Jump Squat
1 Set x 25 Reps
V-Up
1 Set x 25 Reps
Jump Squat
3 Sets x 25 Reps
nordic hamstring curl
3 Sets x 25 Reps
Bodyweight Squat
3 Sets x 25 Reps
Bodyweight Side Lunge
3 Sets x 25 Reps
Jump Squat
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Calf Raise
1 Set x 25 Reps
Bodyweight Calf Raise
1 Set x 25 Reps
Single-Leg Calf Raise
1 Set x 8 Reps
Sat
arms chest and Legs
Est. 0 min
12 exercises
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Superman
3 Sets
Dumbbell Lateral Raise
3 Sets x 25 Reps
Pull-Up
3 Sets x 25 Reps
Dumbbell Front Raise
3 Sets x 25 Reps
Dumbbell Deadlift
3 Sets x 25 Reps
Superman
3 Sets
Treadmill Running
3 Sets
Jump Rope
3 Sets
Running
3 Sets
Sun
cardio
Est. 0 min
3 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Running
1 Set
