5 Day Split Strength Program

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is what you have been looking for when it comes to an advanced, 5-day split strength training program. Focus on a different muscle group Monday through Friday. Rest over the weekend and then get after it again the following Monday. The goal is to use the heaviest weight possible (80-90 percent of 1-RM) to ensure you reach the suggested amount of repetitions for each and every set. When you can manage more repetitions, it's time to increase the weight by 10-15 percent. Get plenty of sleep and eat well for the next 8-10 weeks while on this bulking program. WEEKLY TRAINING SCHEDULE Monday: Back, 5 exercises 3-4 sets per exercise, workout time is 45-minutes. Tuesday: Chest and Abs, 7 exercises, 1-4 sets per exercise, workout time is 56-minutes. Wednesday: Legs, 6 exercises, 3-5 sets per exercise, workout time is 53-minutes. Thursday: Shoulders and Abs, 6 exercises, 3-4 sets per exercise, workout time is 51-minutes. Friday: Arms, 6 exercises, 4 sets each, workout time is 48-minutes. Saturday: Rest Sunday: Active rest, stretch/mobility work. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Monday
Tuesday
Wednesday
Thursday
Friday

Workout 1: Back 5 exercises, 44 mins

Barbell Deadlift	4x6 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,8 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,8 reps	rest: 60s
Cable One-Arm Seated Row	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s

Workout 2: Chest & Abs 7 exercises, 56 mins

Barbell Incline Bench Press	4x6 reps	rest: 75s
Dumbbell Decline Bench Press	4x12,10,8,8 reps	rest: 45s
Leverage Chest Press	4x10,8,6,6 reps	rest: 75s
Machine Fly	4x12 reps	rest: 75s
Push-Up	1x25 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s

Workout 3: Legs 6 exercises, 54 mins

Barbell Squat	5x6 reps	rest: 90s
Barbell Romanian Deadlift	4x8 reps	rest: 60s
Machine Leg Press	3x12,10,10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Calf Press On Leg Press	4x20,20,15,15 reps	rest: 60s

Workout 4: Shoulders & Abs 6 exercises, 52 mins

Barbell Military Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Machine Reverse Fly	4x12,10,8,8 reps	rest: 60s
Barbell Shrug	4x15,15,12,12 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12,12,10 reps	rest: 60s

Workout 5: Arms 6 exercises, 47 mins

EZ Bar Curl	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Barbell Spider Curl	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Rope Hammer Curl	4x8 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s