5 Day Split
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Split routine by al496404 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Simple back to basics routine, splitting the body into 5 different workouts in order to get the most of every day.
Routine detail
Day 1
Back
Est. 43 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Day 2
Chest
Est. 54 min
8 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Decline Press
4 Sets x 12,12,10,8 Reps
Cable Decline Chest Fly
4 Sets x 12,12,10,8 Reps
Isometric Chest Press
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 15 Reps
Day 3
Shoulders and abs
Est. 54 min
10 exercises
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Incline dumbell lateral raise
3 Sets x 8 Reps
Incline dumbell lateral raise
3 Sets x 8 Reps
Dragon Flag
3 Sets x 5 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Day 4
Arms
Est. 49 min
9 exercises
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 18,16,14,12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 18,16,14,12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,12,10,8 Reps
Day 5
Legs
Est. 95 min
15 exercises
Machine Leg Extension
4 Sets x 20 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Smith Machine Squat
3 Sets x 7 Reps
Machine Calf Raise
1 Set x 30 Reps
Smith Machine Squat
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12,12,10,8 Reps
Calf Press On Leg Press
4 Sets x 12,12,10,8 Reps
Bodyweight Walking Lunge
4 Sets x 8 Reps
