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5-day-split 2025
AUDIO TIP
Bulking
Advanced
None
Plan Details
The 5-day-split 2025 routine by No.Excuses is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 days split - continously optimizing
Routine detail
Day 1
Legs legs legs
Est. 0 min
6 exercises
Calf Machine Salem
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Linear Leg Press (Salem)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Day 2
Chest / lower back / ABS
Est. 0 min
10 exercises
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline chest press PFD
6 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 3
Back / Glutes
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Leverage Machine Iso Row
6 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Hip Thrust Machine
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Glutes Kick Machine
4 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 4
Shoulders / ABS
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
6 Sets x 10 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Cable One-Arm Reverse Fly
6 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Torso Rotation Machine
6 Sets x 10 Reps
Day 5
Biceps, Teiceps, Forearms
Est. 0 min
8 exercises
Dumbbell Concentration Curl
6 Sets x 10 Reps
Single Arm Lat Pulldown Cable
6 Sets x 10 Reps
Cable One-Arm Bicep Curl
6 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 10 Reps
Standing unilateral Triceps Extension LAT part
6 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
