Bulk 5 day split
Bulking
Intermediate
Machine strength
Plan Details
The Bulk 5 day split routine by DaveBunyip is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulk 5 day split
Routine detail
Day 1
Chest
Est. 48 min
5 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Day 2
Back
Est. 48 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 3
Shoulders
Est. 44 min
5 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Day 4
Legs
Est. 86 min
7 exercises
Smith Machine Squat
6 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 50 Reps
Day 5
Arms
Est. 59 min
6 exercises
EZ Bar Curl
5 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
3 Sets x 10 Reps
