Upfitness 5 day split
Bulking
Advanced
Machine strength
Plan Details
The Upfitness 5 day split routine by Munkee is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Upfitness routine for a 5 day split focused on upper body building.
Routine detail
Day 1
A - Upper
Est. 77 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Wide Grip Pull Up
4 Sets x 7 Reps
45 degree dumbbell press
3 Sets x 9 Reps
Dumbbell One-Arm Row
3 Sets x 9 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbell Chest Supported Lateral Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 2
B - Lower
Est. 60 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Day 3
Off
Est. 0 min
0 exercises
This day is empty
Day 4
C - Upper
Est. 68 min
8 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Bench Garhammers with incline
3 Sets x 12 Reps
Day 5
D - Upper
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
45 degree dumbbell press
3 Sets x 8 Reps
Seated Cable Flies
2 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Cable Crossover Rear Lateral Raise
3 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 6
E - Lower
Est. 66 min
7 exercises
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
glute ham raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Day 7
Off
Est. 0 min
0 exercises
This day is empty
