5X5 split BLS for increased muscle and firm, solid core

PapaRob

Oct 24th 2019

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5X5 split BLS for increased muscle and firm, solid core

DOWNLOADS/VIEWS: 24/5109

RATING: 40 (FROM 13 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Take one of the best JEFIT offered workout programs for compound exercises and meld this with a workout that focuses on using the philosophy of Bigger, Leaner, Stronger principles of Mike Matthews and spice it up with the established norms of a sound cardio warm up and building a solid firm core and you have this workout routine.

This is a 6 day per week split of compound exercise movements and motions to target muscles for growth. Also included is cardio for warm up and Abs concentration for building a toned and firm core.

For BLS fans, consider the 5 day split (minus Sat) as a de-load week workout routine with about 10% lower weight loads than used for strength workouts (70%1RM).

Load up weights to about 80% 1RM plus add the Saturday workout for strength training weeks.

Three strength weeks, one de-load week per month is my personal preference.

Note: A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.

Also important to note: If you are tracking the Strength Benchmark The exercises marked with 8 sets are keyed to the JEFIT Benchmark Exercise Goal

Legs and Abs 10 exercises, 4 hrs 0 min

Walking	0x0 reps	rest: 120s
Barbell Squat	8x5 reps	rest: 120s
Dumbbell Lunge	5x5 reps	rest: 120s
Machine Leg Press	5x5 reps	rest: 120s
Glute Kickback	5x5 reps	rest: 120s
Glute Kickback	5x5 reps	rest: 120s
Machine Seated Calf Raise	5x5 reps	rest: 120s
Machine Ab Crunch	10x10 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	10x10 reps	rest: 120s
Cable Crunch Kneeling Rotation	10x10 reps	rest: 120s

Chest 7 exercises, 2 hrs 0 min

Elliptical Training	0x0 reps	rest: 30s
Barbell Bench Press	8x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Barbell Decline Bench Press	5x5 reps	rest: 120s
Machine Inner Chest Press	5x5 reps	rest: 120s
Machine Fly	5x5 reps	rest: 120s
Cable Cross-Over	5x5 reps	rest: 120s

Back and Abs 9 exercises, 3 hrs 14 mins

Elliptical Training	0x0 reps	rest: 30s
Barbell Deadlift	8x5 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 120s
Cable Seated Row	5x5 reps	rest: 120s
Cable V Bar Pulldown	5x5 reps	rest: 120s
Machine Assisted Pull-Up	5x5 reps	rest: 120s
Machine Ab Crunch	10x10 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	10x10 reps	rest: 120s
Cable Crunch Kneeling Rotation	10x10 reps	rest: 120s

Biceps and Triceps 9 exercises, 2 hrs 30 mins

Elliptical Training	0x0 reps	rest: 30s
Barbell Tricep Extension (Supine)	5x5 reps	rest: 120s
Barbell Curl	8x5 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	5x5 reps	rest: 120s
Machine Assisted Chin-Up	5x5 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	5x10 reps	rest: 120s
Machine Dip	5x5 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	5x5 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 120s

Shoulders and Abs 10 exercises, 3 hrs 21 mins

Elliptical Training	0x0 reps	rest: 30s
Barbell Upright Row	5x5 reps	rest: 120s
Dumbbell Shoulder Shrug	5x5 reps	rest: 120s
Barbell Shoulder Press	8x5 reps	rest: 120s
Dumbbell Seated Arnold Press	5x5 reps	rest: 120s
Machine Deltoid Raise	5x5 reps	rest: 120s
Machine Reverse Fly	5x5 reps	rest: 120s
Machine Ab Crunch	10x10 reps	rest: 120s
Parallel Bar Leg Raise	10x10 reps	rest: 120s
Air Bike	10x10 reps	rest: 120s

Strength Week Compound Day 7 exercises, 2 hrs 39 mins

Elliptical Training	0x0 reps	rest: 30s
Barbell Bench Press	8x5 reps	rest: 120s
Barbell Squat	8x5 reps	rest: 120s
Barbell Deadlift	8x5 reps	rest: 120s
Barbell Curl	8x5 reps	rest: 120s
Barbell Tricep Extension (Supine)	8x5 reps	rest: 120s
Barbell Shoulder Press	8x5 reps	rest: 120s