Power Muscle Burn 5 Day Split
Bulking
Intermediate
Machine strength
Plan Details
The Power Muscle Burn 5 Day Split routine by Mmcphail is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 72 min
8 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
1 Set x 40 Reps
Smith Machine Incline Close Grip Bench Press
2 Sets x 5 Reps
Dip
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 40 Reps
Treadmill Running
1 Set
Day 2
Back and Traps
Est. 70 min
8 exercises
Pull-Up
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
1 Set x 40 Reps
Dumbbell Upright Row
2 Sets x 5 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Smith Machine Shrugs Behind the Back
1 Set x 40 Reps
Elliptical Training
1 Set
Day 3
Quads and Calves
Est. 70 min
7 exercises
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
1 Set x 40 Reps
Dumbbell Single-Leg Calf Raise
2 Sets x 15 Reps
Machine Calf Extension
2 Sets x 40 Reps
Walking
1 Set
Day 4
Shoulders & Biceps
Est. 71 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 5 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Front Raise
1 Set x 40 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
EZ Bar Reverse Grip Curl
1 Set x 40 Reps
Step Machine
1 Set
Day 5
Deadlift & Hamstrings
Est. 54 min
5 exercises
Smith Machine Deadlift
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 40 Reps
Stationary Bike
1 Set
