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5 Day Muscle Mass Split
When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.
Monday :
- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.
Tuesday :
- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.
Wednesday :
- Arms days are important on building size and strength through explosive moments and heavy weight.
Thursday :
- Rest day to prepare for weekend of heavy shoulders/back/chest/arms
Friday :
- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.
Saturday :
- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.
Sunday :
- Rest
This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.
You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Barbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Pull-Up
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4x12,10,8,6 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Step Machine
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 30s
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Dumbbell Side Bend
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4x20,20,20,20 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Kettlebell Dead Clean
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Weighted Crunch
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3x8 reps |
rest: 60s
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Step Machine
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2x8 reps |
rest: 60s
|
Barbell Curl
|
4x12,10,8,6 reps |
rest: 60s
|
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Barbell Tricep Extension
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4x12,10,8,6 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x12,10,8,6 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
|
Barbell Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Upright Row
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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Rowing
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3x8 reps |
rest: 60s
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Step Machine
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3x8 reps |
rest: 60s
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Weighted Crunch
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3x8 reps |
rest: 60s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Barbell Hang Clean
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3x8 reps |
rest: 60s
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Barbell Bench Press
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4x10,8,6,4 reps |
rest: 60s
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Dip
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4x10,20,30,40 reps |
rest: 60s
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Machine Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Extension
|
4x12,10,8,6 reps |
rest: 60s
|
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 60s
|
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Push-Up
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4x20 reps |
rest: 60s
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Push-Up (Close Hand)
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4x20 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Deep Push-Up
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Kettlebell Pistol Squat
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Cable Upper Row
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
|
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Smith Machine Shrug
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4x12,10,8,6 reps |
rest: 60s
|
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Barbell Military Press (Seated)
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,8,6 reps |
rest: 60s
|
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Dumbbell One-Arm Row
|
4x12,10,8,6 reps |
rest: 60s
|
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Weighted Pull-Up
|
4x12,10,8,6 reps |
rest: 60s
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Kettlebell Clean
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Military Press
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3x8 reps |
rest: 60s
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Kettlebell Jerk
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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