5X5 split BLS for increased muscle and firm, solid core
Shared By : PapaRob VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 5 / 879

Average Rating

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Description

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

Monday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 120 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 8 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 120 sec 5 5 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 5 5 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 120 sec 5 5 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 120 sec 5 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 120 sec 5 5 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 120 sec 10 10 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 120 sec 10 10 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 120 sec 10 10 Progress Chart
Tuesday Chest
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 8 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 5 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 120 sec 5 5 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 120 sec 5 5 Progress Chart

Chest

Machine Fly Machine Fly 120 sec 5 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 120 sec 5 5 Progress Chart
Wednesday Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 8 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 5 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 120 sec 5 5 Progress Chart

Back

V-Bar Pull Down V-Bar Pull Down 120 sec 5 5 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 120 sec 5 5 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 120 sec 10 10 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 120 sec 10 10 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 120 sec 10 10 Progress Chart
Thursday Biceps and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 120 sec 5 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 5 8 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 5 5 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 120 sec 5 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 120 sec 10 5 Progress Chart

Triceps

Dip Machine Dip Machine 120 sec 5 5 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 120 sec 5 5 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 120 sec 5 5 Progress Chart
Friday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 5 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 120 sec 5 5 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 120 sec 5 8 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 120 sec 5 5 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 120 sec 5 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 120 sec 5 5 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 120 sec 10 10 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 120 sec 10 10 Progress Chart

Abs

Air Bike Air Bike 120 sec 10 10 Progress Chart
Saturday Strength Week Compound Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 8 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 8 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 8 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 5 8 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 120 sec 5 8 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 120 sec 5 8 Progress Chart
Sunday Rest