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5 Day Muscle Mass Split
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Muscle Mass Split routine by Kenny Makina is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The 5 Day Muscle Mass Split Main goal: Performing 4 pyramid sets of 12, 10, 8 and 6 reps to tire out the muscle and make them grow more. When performing a set, use just enough weight to make the muscles tired but don't sacrifice form for weight. If the routine's too simple after a few week, add a dropset at the end of each exercise. Monday : Focuses on targeting the chest and triceps. Tuesday : On Tuesday you will work the leg and abs through compound movements. Wednesday : Time to hit those arms. Make sure you're doing 2-3 seconds over the negative phase of your reps to really feel the burn. Especially here, dropsets are effective. Thursday : Rest day to prepare for the back & biceps on friday. Friday : It is important to target and focus upon the back and biceps as the back is a crucial body part to give you that fuller and bulk look. Saturday : Saturdays are used to hit those shoulders and take a 20 minute hill run. It's somethings that helps boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 4weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Chest &triceps
Est. 43 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Tricep Push-Up
4 Sets x 10 Reps
Tue
Legs and Abs
Est. 62 min
10 exercises
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Hanging Leg Raise
4 Sets x 7 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 12,10,8,6 Reps
Wed
Arms
Est. 47 min
8 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbell lying alternate triceps
4 Sets x 12,10,8,6 Reps
Fri
Back & biceps
Est. 47 min
8 exercises
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Smith Machine Bent-Over Row
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 12,10,8,6 Reps
reverse barbell curl
4 Sets x 12,10,8,6 Reps
Sat
Shoulders + cardio
Est. 82 min
11 exercises
Treadmill Running
1 Set
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Smith Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,6 Reps
Weight Plate Shrug
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
machine side twist
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
4 Sets x 12,10,8,6 Reps
Hanging Leg Raise
4 Sets x 12,10,8,6 Reps
