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5 Day Split
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day Split routine by jacko11 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 38 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Smith Machine Decline Bench Press
4 Sets x 6 Reps
Crunch
3 Sets x 15 Reps
Day 2
Back
Est. 31 min
4 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Day 3
Shoulders
Est. 40 min
6 exercises
Barbell Rear Military Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Crunch
3 Sets x 8 Reps
Day 4
Arms
Est. 122 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Legs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 8 Reps
