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5 Day Split w/HIIT
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Split w/HIIT routine by JonathonMansmann is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Split with HIIT/Rest Day.
Routine detail
Mon
Arms
Est. 108 min
8 exercises
Elliptical Training
1 Set
EZ Bar Curl
2 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Tue
Shoulder
Est. 45 min
8 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Face Pulls
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Wed
Back
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Superset Cable Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 8 Reps
Thu
HIIT
Est. 124 min
13 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Single-Leg Extension
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Bodyweight Step-Up
8 Sets x 20 Reps
Hammer Abs
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Elliptical Training
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Fri
Chest
Est. 52 min
8 exercises
Machine Fly
2 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Sat
Legs
Est. 67 min
10 exercises
Elliptical Training
1 Set
Machine Leg Extension
2 Sets x 15 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Sun
HIIT
Est. 60 min
11 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Single-Leg Extension
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Bodyweight Step-Up
8 Sets x 20 Reps
Hammer Abs
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
