5 Split Mass Bulking/Power Lift Routine
Bulking
Advanced
Machine strength
Plan Details
The 5 Split Mass Bulking/Power Lift Routine routine by mickyger is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Perform For No More Then 8 Weeks Straight!!! Advanced Training Program Where Form Is Much More Important Then Amount Of Reps Or Sets!
Routine detail
Day 1
Chest/Triceps
Est. 196 min
23 exercises
Isometric Holds Upper Body Warm Up
1 Set
Rotator Cuff Warm Up
1 Set
Seated Cable Press
4 Sets x 12 Reps
Standing inner Pectoral Cable Cross
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Smith Machine Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Dumbbell Rotational Bench Press
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Low Pulley Tricep Close Body Extension
4 Sets x 12 Reps
Stability Ball Tricep Extension
4 Sets x 12 Reps
Stability Ball Weight Plate Pullover
4 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Day 2
Back/Biceps
Est. 124 min
19 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Day 3
Rest/Cardio and/or Pullup Routine
Est. 60 min
9 exercises
Alternate Preferred Cardio Machines every 15-20 mins w/45 min total minimum combined NO REST
1 Set
Pull-Up
8 Sets x 2 Reps
Pull Ups Week 2
6 Sets x 4 Reps
Pull Ups Week 3
4 Sets x 6 Reps
Pull Ups Week 4
3 Sets x 8 Reps
Pull Ups Week 5 (Anyway Allowed For Goal Rep)
1 Set x 50 Reps
Pull Ups Week 6 (Anyway Allowed For Goal Rep)
1 Set x 100 Reps
Pull Ups Week 7 (Anyway Allowed For Goal Rep)
1 Set x 150 Reps
Pull Ups Week 8 (Anyway Allowed For Goal Rep)
1 Set x 200 Reps
Day 4
Chest/Shoulders
Est. 151 min
25 exercises
Isometric Holds Upper Body Warm Up
1 Set
Rotator Cuff Warm Up
1 Set
Seated Cable Press
3 Sets x 8 Reps
Standing inner Pectoral Cable Cross
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Day 5
Legs (w/Optional Abs Day)
Est. 74 min
12 exercises
Machine Leg Extension
3 Sets x 8 Reps
Sitting Machine Leg Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Torso Rotation Machine
3 Sets x 8 Reps
Holding Plate Hip Bend on Inclined Bench
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Day 6
Rest or Cardio
Est. 2 min
1 exercise
Alternate Preferred Cardio Machines every 15-20 mins w/45 min total minimum combined NO REST
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
