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5x5 Split Full Body Plan
Bulking
Beginner
Barbell
Plan Details
The 5x5 Split Full Body Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups. You will perform one to three exercises for each body part (other than triceps). Jefit has multiple versions of this program for different experience levels, this is for a beginner. **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5. Day 2: Legs and Core using seven exercises, 5x5. Day 3: Back and Bicep using six exercises, 5x5. Each workout session should take between 50 and 60-minutes to complete. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 54 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Day 2
Workout 2: Legs/Core
Est. 57 min
6 exercises
Single-Leg Reverse Hyper (Flat Bench)
1 Set x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Cable Crunch Kneeling Rotation
5 Sets x 5 Reps
Parallel Bar Hip Flexion
5 Sets x 5 Reps
Plank
1 Set
Day 3
Workout 3: Back/Bicep
Est. 59 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
