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5 day split #1 (MattyH7688)
Bulking
Intermediate
Barbell
Plan Details
The 5 day split #1 (MattyH7688) routine by kristofferfabritius is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I have often done many 5-day workout splits and have found this split to be the best in terms of recovery/strength/size. I am a huge fan of both deadlifts and squats and both are very important to me. I try to spread my back and leg day apart as much as I can so I can have complete recovery for both exercises. https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html
Routine detail
Mon
Chest
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Tue
Back & Abs
Est. 81 min
9 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders & Abs
Est. 73 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 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
Machine Ab Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Plank
3 Sets
Fri
Legs
Est. 57 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Sat
Arms
Est. 75 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
