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5 day split #2 (J-DAWG)
Bulking
Intermediate
Machine strength
Plan Details
The 5 day split #2 (J-DAWG) routine by kristofferfabritius is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week. https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html
Routine detail
Mon
Legs & Abs
Est. 84 min
9 exercises
Barbell Squat
5 Sets x 3 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Crunch
5 Sets x 5 Reps
Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Tue
Chest
Est. 54 min
5 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Wed
Back & Abs
Est. 85 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 3 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Crunch
5 Sets x 5 Reps
Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Fri
Shoulders & Abs
Est. 90 min
9 exercises
Barbell Push Press
5 Sets x 3 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Crunch
5 Sets x 5 Reps
Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
3 Sets
Sat
Arms
Est. 52 min
5 exercises
Barbell Preacher Curl
5 Sets x 3 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
