5 DAY SPLIT + ABS N GLUTES
Bulking
Intermediate
Machine strength
Plan Details
The 5 DAY SPLIT + ABS N GLUTES routine by zkylion is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 1: Chest /Abs* Day 2: Legs / GLUTS Day 3: Back /Abs* Day 4: Shoulder / GLUTS Day 5: Arms/Abs* Day 6: Rest (PURO CADRIO) DAY 7 By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.
Routine detail
Day 1
Chest /Abs*
Est. 100 min
10 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Weighted Trunk Rotation
4 Sets x 15 Reps
Day 2
Legs / GLUTS
Est. 73 min
7 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Glute Kickback
4 Sets x 15 Reps
Day 3
Back /Abs*
Est. 86 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Elevated Row
4 Sets x 15 Reps
Front back pulldown
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Weighted Trunk Rotation
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 4
Shoulder / GLUTS
Est. 83 min
8 exercises
Arm Circles
4 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Weight Plate High Front Raise
4 Sets x 15 Reps
Machine Shoulder Press closed grip
4 Sets x 15 Reps
Machine Deltoid Raise
4 Sets x 15 Reps
Glute Kickback
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Day 5
Arms/Abs*
Est. 92 min
9 exercises
Bicep Stretch
4 Sets x 15 Reps
Tricep Stretch
4 Sets x 15 Reps
Barbell Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 6
Rest (PURO CADRIO)
Est. 0 min
0 exercises
This day is empty
Day 7
REST
Est. 0 min
0 exercises
This day is empty
