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5 day split hypertrophy
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 5 day split hypertrophy routine by tragland is a 13 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength days are still hypertrophy focused but with increased weight and at the lower end of the rep ranges. Pump Days the focus is maximizing the reps and intensity to really increase blood flow to the muscles.
Routine detail
Mon
Strength Focus Legs
Est. 49 min
5 exercises
Safety Bar Squats
4 Sets x 8 Reps
Hex Bar Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Single Leg Deadlift
4 Sets x 8 Reps
Barbell Toe Elevated (hyper dorsiflexion) Calf Raise
4 Sets x 8 Reps
Tue
Strength Chest and Back
Est. 62 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Wed
Shoulders and Arms SRC (HP lab)
Est. 50 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
incline lateral raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Wed
Shoulders and Arms
Est. 64 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable EZ Wide Grip Tri Pushdown
4 Sets x 8 Reps
Thu
Pump Focus Legs SRC
Est. 33 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Glute Bridge Machine
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Heel Elevated BW Sqaut
3 Sets x 8 Reps
Thu
Pump Focus Legs YMCA
Est. 58 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
High Rep RDL
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
3 Angle Calf Raise on Stairs
6 Sets x 8 Reps
Fri
Pump Chest and Back - SRC (HP Lab)
Est. 53 min
8 exercises
Suspended Lat Pull
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Split Grip Landmine Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Suspended Pushup
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Fri
Pump Chest and Back - SRC
Est. 44 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Split Lat Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Seated Cable Rope Row
3 Sets x 8 Reps
High Cable Supinated Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Pump Chest and Back - YMCA
Est. 62 min
9 exercises
T Bar Row
4 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Rope Lat Push Down
4 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Standing Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Sat
Shoulders and Arms SRC (HP lab)
Est. 50 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
incline lateral raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Sat
Shoulders and Arms YMCA
Est. 62 min
9 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
DB Delt Fly Pulse Hold
4 Sets x 8 Reps
Single Arm Reverse Delt Fly
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
single arm tri extension machine
4 Sets x 8 Reps
Any
Cardio (Mon, Wed, Fri) Afternoon
Est. 240 min
9 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Swimming
1 Set
Road Cycling
1 Set
Field Sports
1 Set
Running
1 Set
Treadmill Running
1 Set
Walking
1 Set
Band Quad Stretch
4 Sets x 8 Reps
Any
Abs (Tuesday & Thur) Afternoon
Est. 25 min
6 exercises
Unsupported Decline Sit up
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Crunch
2 Sets x 8 Reps
Suspension Knee Circles
2 Sets x 20 Reps
Suspension Fall Outs
2 Sets x 8 Reps
Plank
2 Sets
