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John’s 5 day split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The John’s 5 day split routine by adeljohnlevin is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Legs,Pull 1, Pull 2, Push, Shoulders/ Arms routine lads
Routine detail
Mon
Legs
Est. 0 min
6 exercises
Machine Hip Abduction
3 Sets x 10,12,15 Reps
Machine Seated Leg Curl
3 Sets x 10,12,15 Reps
Hack Squat (Narrow Stance)
3 Sets x 10,12,15 Reps
Machine Leg Press
3 Sets x 12,8,5 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,15 Reps
Machine Calf Raise
3 Sets x 10,12,15 Reps
Tue
Pull 1
Est. 0 min
7 exercises
Cable Rope Pullover (Supine)
2 Sets x 12,15 Reps
Cable One-Arm Lat Pulldown
2 Sets x 10,12 Reps
Smith Machine Bent-Over Row
3 Sets x 10,12,15 Reps
Leverage Machine Iso Row
3 Sets x 10,12,15 Reps
Machine Reverse Fly
3 Sets x 10,12,15 Reps
Preacher Curl Machine
3 Sets x 10,12,15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,12,15 Reps
Wed
Pull 2
Est. 0 min
6 exercises
Machine One-Arm Pulldown
2 Sets x 12,15 Reps
Underhand row
2 Sets x 12,15 Reps
Hammer strength Low Row
2 Sets x 10,15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,8,5 Reps
Machine Reverse Fly
2 Sets x 15,20 Reps
Dumbbell Incline Curl
2 Sets x 12,15 Reps
Thu
Push
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 10,12,15 Reps
Dumbbell Shoulder Press
3 Sets x 10,12,15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,12,15 Reps
Machine Incline Chest Press
3 Sets x 10,12,15 Reps
Cable Deltoid Raise
3 Sets x 10,12,15 Reps
Machine Fly
3 Sets x 10,12,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,8,5 Reps
Fri
Shoulders/ Arms
Est. 0 min
6 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
