Basic Muscle Split Plan
Bulking
Intermediate
Machine strength
Plan Details
The Basic Muscle Split Plan routine by Yezen.Dean is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The Basic muscle split plan. Switched to this plan after 2 years of mostly push pull legs when my gains stagnated. After over a year I am still seeing results using this plan. It focuses on overloading a specific muscle group each day while still activating that muscle group ~2 days later, usually as assistant muscles, for maximum hypertrophy. This is meant to be the basic plan that you can add or substitute exercises for personal preference, equipment availability, or to work around injuries (eg, dumbbell bench press instead of barbell)
Routine detail
Day 1
Chest
Est. 63 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Back
Est. 44 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Shoulders
Est. 57 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 4
Arms
Est. 64 min
7 exercises
Barbell Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 5
Legs
Est. 67 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
