5 days split By Walhalla
Bulking
Intermediate
Dumbbell
Plan Details
The 5 days split By Walhalla routine by Walhalla is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My routine for getting stronger
Routine detail
Mon
Chest, Abs
Est. 61 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Tue
Back
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
off/cardio
Est. 70 min
3 exercises
Stationary Bike
1 Set
Pilates
1 Set
Yoga
1 Set
Thu
Shoulders
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Fri
Legs
Est. 39 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Sat
Arms
Est. 71 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Sun
off/cardio
Est. 60 min
3 exercises
Rowing
1 Set
Stationary Bike
1 Set
Pilates
1 Set
