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5-day-split 2023
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5-day-split 2023 routine by No.Excuses is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 days split - continously optimizing
Routine detail
Day 1
Legs / ABS
Est. 0 min
8 exercises
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 2
Chest / Forearms / Glutes
Est. 0 min
8 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Glutes Kick Machine
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 10 Reps
Day 3
Back / Neck
Est. 0 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
6 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
6 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 4
Shoulders / ABS
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
6 Sets x 8 Reps
Cable Front Raise
6 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
6 Sets x 8 Reps
Dumbbell Side Bend
6 Sets x 8 Reps
Twist Machine
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
Biceps / Triceps
Est. 0 min
6 exercises
Dumbbell Concentration Curl
6 Sets x 8 Reps
Dumbbell Incline Hammer Curl
6 Sets x 8 Reps
Single Arm Lat Pulldown Cable
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 8 Reps
CABLE ONE-ARM OVERHEAD TRICEPS EXTENSION
6 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
