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5 Day Split
Bulking
Beginner
Machine strength
Plan Details
The 5 Day Split routine by AlastairKitson is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Chest
Est. 34 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Wed
Back
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Thu
Shoulders
Est. 33 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Fri
Arms
Est. 39 min
6 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
