Mike's Five Day Split
Bulking
Intermediate
Machine strength
Plan Details
The Mike's Five Day Split routine by deaddraw is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Push-Up
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Tue
Legs
Est. 49 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Wed
Arms
Est. 65 min
9 exercises
EZ Bar Curl
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Thu
Back
Est. 58 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Plank
3 Sets
T Bar Row
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Fri
Shoulders
Est. 50 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plank
3 Sets
