5 day split #1 (MattyH7688)

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

I have often done many 5-day workout splits and have found this split to be the best in terms of recovery/strength/size. I am a huge fan of both deadlifts and squats and both are very important to me. I try to spread my back and leg day apart as much as I can so I can have complete recovery for both exercises.

https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html

Monday
Tuesday
Thursday
Friday
Saturday

Chest 6 exercises, 59 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Dumbbell Decline Bench Press	3x12 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Barbell Pullover and Press	3x12 reps	rest: 90s

Back & Abs 9 exercises, 1 hr 21 mins

Barbell Deadlift	4x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dumbbell Shoulder Shrug	3x12 reps	rest: 90s
Machine Ab Crunch	3x12 reps	rest: 90s
Bench Leg Raise (Supine)	3x12 reps	rest: 90s
Plank	3x8 reps	rest: 90s

Shoulders & Abs 8 exercises, 1 hr 12 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 90s
Barbell Upright Row	3x12 reps	rest: 90s
Machine Ab Crunch	3x12 reps	rest: 90s
Bench Leg Raise (Supine)	3x12 reps	rest: 90s
Plank	3x12 reps	rest: 90s

Legs 6 exercises, 56 mins

Barbell Squat	4x10 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Barbell Lunge	3x12 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s

Arms 8 exercises, 1 hr 15 mins

Barbell Bench Press (Close Grip)	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 90s
Cable V Bar Pulldown	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 90s
Barbell Drag Curl	3x12 reps	rest: 90s