Reverse Pyramid Bodybuilding Split (5 on/2 off)
Cutting
Advanced
Machine strength
Plan Details
The Reverse Pyramid Bodybuilding Split (5 on/2 off) routine by Hudacris is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
5 Days Bodybuilding/Reverse Pyramid Training Split
Routine detail
Mon
International Chest Day
Est. 95 min
12 exercises
Barbell Alternating Press
4 Sets x 4 Reps
Barbell Bench Press
7 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Big 'Ole Back Day
Est. 100 min
16 exercises
Weighted Pull-Up
5 Sets x 4 Reps
Pull-Up
3 Sets x 4 Reps
Neutral Grip Lat Pull-downs
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 4 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 4 Reps
V-Bar Barbell Row
4 Sets x 4 Reps
Machine Iso Lateral High Row
4 Sets x 4 Reps
Machine Lat Pulldown
3 Sets x 4 Reps
Machine Seated Row
4 Sets x 4 Reps
T Bar Row
3 Sets x 4 Reps
Dumbbell One-Arm Row
4 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Cable One-Arm Lat Pulldown
4 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 4 Reps
Wed
Boulder Shoulder Day
Est. 89 min
13 exercises
Barbell Alternating Press
4 Sets x 4 Reps
Barbell Military Press
5 Sets x 4 Reps
Barbell Rear Press
4 Sets x 4 Reps
Dumbbell Seated Shoulder Press
7 Sets x 4 Reps
Machine Shoulder Press
4 Sets x 4 Reps
Smith Machine Shoulder Press
4 Sets x 4 Reps
Barbell Upright Row
3 Sets x 4 Reps
Cable Lateral Raise
4 Sets x 4 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 4 Reps
Machine Deltoid Raise
4 Sets x 4 Reps
Pec Dec Reverse Fly
3 Sets x 4 Reps
Cable Rope Deltoid Row
3 Sets x 4 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 4 Reps
Thu
Thunder Tris
Est. 88 min
11 exercises
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
7 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 4 Reps
Cable Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 4 Reps
Dip
4 Sets x 8 Reps
Fri
Titanic Traps and Busy Biceps
Est. 114 min
16 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Shrug
7 Sets x 4 Reps
Dumbbell Shoulder Shrug
4 Sets x 4 Reps
Leverage Machine Shrug
4 Sets x 4 Reps
Chin-Up (Close Grip)
5 Sets x 4 Reps
Barbell Curl
5 Sets x 4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 4 Reps
Dumbbell Seated Hammer Curl
4 Sets x 4 Reps
Dumbbell Incline Curl
4 Sets x 4 Reps
Barbell Spider Curl
4 Sets x 4 Reps
Cable Dual Overhead Curl
4 Sets x 4 Reps
Cable Rope Hammer Curl
4 Sets x 4 Reps
Cable Standing Curl
4 Sets x 4 Reps
Barbell Preacher Curl
4 Sets x 4 Reps
Dumbbell Concentration Curl
3 Sets x 4 Reps
Spider Reverse Preacher Curl (Single Arm)
3 Sets x 8 Reps
Sat
Quads and Hammie Day
Est. 88 min
9 exercises
Barbell Rack Pull
4 Sets x 4 Reps
Machine Leg Press
7 Sets x 4 Reps
Hack Squat (Reverse Position)
5 Sets x 4 Reps
Machine Leg Extension
5 Sets x 4 Reps
Machine Leg Curl (Prone)
5 Sets x 4 Reps
Machine Single-Leg Curl
4 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 4 Reps
Barbell Front Squat
4 Sets x 4 Reps
Machine Leg Press (Wide Stance)
4 Sets x 4 Reps
