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5 day split
Bulking
Intermediate
Barbell
Plan Details
The 5 day split routine by briggsmi is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 69 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Tue
Back
Est. 60 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Wed
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Thu
Shoulders
Est. 58 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Fri
Legs
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Sat
Arms
Est. 70 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Sun
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
