new 5 day split
Bulking
Advanced
Machine strength
Plan Details
The new 5 day split routine by Enter the Beast is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
4 - Rest or cardio
Est. 0 min
0 exercises
This day is empty
Any
7 - Rest or Cardio
Est. 0 min
0 exercises
This day is empty
Any
3 - Back & Abs
Est. 50 min
6 exercises
Weighted Pull-Up
5 Sets x 4,4,3,2,2 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Any
6 - Arms
Est. 33 min
5 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Any
5 - Shoulders & Abs
Est. 56 min
6 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Barbell Push Press
5 Sets x 3,3,2,2,1 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Any
1 - legs
Est. 50 min
6 exercises
Barbell Squat
5 Sets x 3,3,2,2,1 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 15 Reps
Any
2 - Chest
Est. 55 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8,4,4,3,2 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 15 Reps
