tommymclaughlin2

Jun 25th 2020

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5 day split Big-T

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session. Also, this type of program will allow for additional training volume (more sets and exercises). Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods. By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).

Monday
Tuesday
Wednesday
Thursday
ANY

Leg day / Abs 9 exercises, 2 hrs 6 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Front Squat	5x8 reps	rest: 120s
Barbell Lunge	4x12 reps	rest: 120s
Machine Leg Press	4x12 reps	rest: 120s
Machine Leg Curl (Prone)	4x12 reps	rest: 120s
Machine Leg Extension	4x12 reps	rest: 120s
Machine Seated Calf Raise	4x12 reps	rest: 120s
Sit-Up	4x20 reps	rest: 120s
Leg Raise	4x15 reps	rest: 120s

Chest / Biceps 11 exercises, 2 hrs 24 mins

Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Cable Straight Arm Crossover	4x10 reps	rest: 120s
Cable Cross-Over	4x10 reps	rest: 120s
Cable Lower Chest Raise	4x10 reps	rest: 120s
Dumbbell Pullover on Stability Ball	4x10 reps	rest: 120s
Push-Up	4x15 reps	rest: 120s
Barbell Curl	4x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 120s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 120s

Back 9 exercises, 1 hr 57 mins

Barbell Deadlift	5x5 reps	rest: 120s
Pull-Up	4x10 reps	rest: 120s
Barbell Bent-Over Row	4x10 reps	rest: 120s
Dumbbell One-Arm Row	4x10 reps	rest: 120s
T Bar Row	4x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 120s
Cable Upper Row	4x10 reps	rest: 120s
Barbell Good Morning	4x10 reps	rest: 120s

Shoulders / Triceps 12 exercises, 2 hrs 27 mins

Barbell Push Press	4x10 reps	rest: 120s
Barbell Upright Row	4x10 reps	rest: 120s
Dumbbell Seated Arnold Press	4x10 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 120s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 120s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 120s
Dip	4x10 reps	rest: 120s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 120s
Dumbbell Shoulder Shrug	4x10 reps	rest: 120s
Cable Front Raise	3x10 reps	rest: 120s
Cable Lateral Raise	3x10 reps	rest: 120s
Cable Upright Row	3x10 reps	rest: 120s

Full body #1 8 exercises, 1 hr 36 mins

Barbell Squat	4x10 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 12s
Barbell Tricep Extension	4x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 120s
Barbell Curl	4x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 120s
Push-Up	4x10 reps	rest: 120s