5 Day Muscle Mass Split******
Bulking
Intermediate
None
Plan Details
The 5 Day Muscle Mass Split****** routine by chmelka is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Shoulders and Back
Est. 68 min
9 exercises
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Tue
Legs and Abs
Est. 96 min
11 exercises
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Wed
Chest and Back
Est. 80 min
10 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Thu
Arms
Est. 79 min
12 exercises
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Decline Bench Weighted Twist
1 Set x 10 Reps
Fri
legs and shoulders
Est. 78 min
11 exercises
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 13,10,10,7 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 10,8,10,6 Reps
Barbell Landmine Squat
4 Sets x 12,10,10,7 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10,10,10,8 Reps
Decline Reverse Crunch
4 Sets x 10 Reps
Sat
chest and lower legs
Est. 75 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 13,13,12,10 Reps
Calf Press On Leg Press
4 Sets x 40,40,30,25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 32,25,25,25 Reps
Barbell Bench Press
4 Sets x 12,7,6,4 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,3 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 20,20,17,15 Reps
Sun
glutes and forearms
Est. 85 min
10 exercises
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 12,10,8,7 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,10,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 32,25,25,25 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 20,12,8,12 Reps
Cable Hip Abduction
4 Sets x 12,10,8,6 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12,10,7,10 Reps
Barbell Lateral Lunge
4 Sets x 12,12,10,10 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 12,10,10,10 Reps
Barbell Kneeling Squat
4 Sets x 12,10,10,12 Reps
