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5 day split
Bulking
Intermediate
Machine strength
Plan Details
The 5 day split routine by PeterSaunby is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs and Abs
Est. 131 min
10 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Crunch
5 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Day 2
Chest
Est. 114 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
4 Sets x 8 Reps
Treadmill Running
3 Sets
Day 3
Back and Abs
Est. 137 min
11 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Air Bike
5 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 4
Shoulders and Abs
Est. 131 min
10 exercises
Barbell Push Press
5 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 5
Arms
Est. 121 min
9 exercises
Barbell Preacher Curl
5 Sets x 8 Reps
EZ Bar Decline Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Treadmill Running
3 Sets
