5 Day Kiwi Bulking Split
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day Kiwi Bulking Split routine by dtchch is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day split Mon - Fri. Chest & Triceps Legs & Abs Shoulders & Biceps Core & Triceps Back & Biceps Triceps and Biceps trained twice weekly, only a few exercises for each muscle group on training days - the idea is that you really push those muscle groups hard, upping weight as often as possible. It allows more time for the other muscle group being trained on the same day, and you are less likely to be unable to finish your exercises due to fatigue. Cardio can be included once a week if desired A good all round 5 day routine for anyone wanting to put on a bit of mass
Routine detail
Mon
Chest and Triceps
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 79 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Wed
Shoulders and Biceps
Est. 66 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Core and Triceps
Est. 75 min
12 exercises
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Back and Biceps
Est. 75 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
