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TLS 5 DAY SPLIT PHASE 1
Bulking
Beginner
Barbell
Plan Details
The TLS 5 DAY SPLIT PHASE 1 routine by kimmie5199 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
CHEST & CALVES
Est. 38 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
DIPS - BODY WEIGHT
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
BACK & BUTT & ABS
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Day 3
SHOULDERS & CALVES
Est. 32 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Day 4
ARMS & ABS
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Day 5
LEGS & BUTT
Est. 29 min
4 exercises
Barbell 1/2 Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
