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5 Day Bulking Split - Dan
Bulking
Advanced
None
Plan Details
The 5 Day Bulking Split - Dan routine by ironfins is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Day 1
Chest, Back and Abs
Est. 90 min
9 exercises
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Barbell Deadlift
2 Sets x 8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Pull-Up
2 Sets x 8 Reps
Crunch
2 Sets x 25 Reps
Bench Crunch
2 Sets x 25 Reps
Day 2
Arms, Shoulders and Abs
Est. 94 min
10 exercises
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 14,12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
3 Sets x 12,10,8 Reps
Crunch
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 15 Reps
Day 3
Legs, Lower Back and Abs
Est. 107 min
10 exercises
Barbell Deep Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 14,12,10,8,6 Reps
Machine Seated Calf Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Barbell Good Morning
4 Sets x 12,10,8,6 Reps
Cable Seated Row
5 Sets x 14,12,10,8,6 Reps
Crunch
2 Sets x 20 Reps
Bench Crunch
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Chest, Back and Abs
Est. 88 min
9 exercises
Smith Machine Bench Press (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Reverse Crunch
2 Sets x 20 Reps
Boat Pose
3 Sets x 8 Reps
Day 5
Arms, and Legs
Est. 47 min
6 exercises
Dumbbell Concentration Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
