5 Split routine
Bulking
Intermediate
Machine strength
Plan Details
The 5 Split routine routine by Andyhandola is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs & abs
Est. 58 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
7 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Tue
Chest
Est. 36 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Wed
Back
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage close grip row
3 Sets x 12 Reps
Cable lying reverse fly
3 Sets x 12 Reps
Thu
OFF
Est. 0 min
0 exercises
This day is empty
Fri
Shoulder & Abs
Est. 46 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6,8,12,12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
7 Sets x 8 Reps
Sat
OFF
Est. 0 min
0 exercises
This day is empty
Sun
Arms
Est. 59 min
6 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
