5 Split
Bulking
Beginner
Machine strength
Plan Details
The 5 Split routine by Van Angelus is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 125 min
7 exercises
Barbell Bench Press
5 Sets x 11 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Weighted Tricep Dip
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Day 2
Back
Est. 120 min
7 exercises
Leverage Machine High Row
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 11 Reps
Machine Reverse T Bar Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 11 Reps
Barbell Deadlift
5 Sets x 8 Reps
Hack Calf Raise
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 8 Reps
Day 3
Shoulders
Est. 141 min
8 exercises
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Leverage Shoulder Press
7 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Machine Reverse Fly
7 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Cable Kneeling Crunch
5 Sets x 10 Reps
Day 4
Legs
Est. 168 min
10 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 8 Reps
Single-Leg Calf Raise
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Day 5
Arms
Est. 145 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
7 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 12 Reps
