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Jacobs 5 day split
Bulking
Advanced
Barbell
Plan Details
The Jacobs 5 day split routine by JakeSwyers is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 24 min
3 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 2
Back
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Day 3
Shoulders & Traps
Est. 26 min
4 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 4
Arms
Est. 41 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 5
Legs
Est. 26 min
4 exercises
Barbell Deep Squat
3 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
