5 day split (week 1 - 3)
Bulking
Intermediate
Dumbbell
Plan Details
The 5 day split (week 1 - 3) routine by flashmasterc is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/abs
Est. 63 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
bent arm barbell pullover
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tue
Back
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Thu
Shoulder/abs
Est. 70 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Fri
Legs
Est. 41 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Sat
Arms/abs
Est. 87 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Reverse grip barbell curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
