High rep - Muscle Building 5 day split
Bulking
Advanced
Machine strength
Plan Details
The High rep - Muscle Building 5 day split routine by ChristopherNeal is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 74 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
1 Set x 35 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
1 Set x 35 Reps
Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Tue
Legs
Est. 75 min
10 exercises
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
1 Set x 35 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Barbell Squat
1 Set x 35 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Wed
Back
Est. 77 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Pull-Up
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 35 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
3 Sets
Thu
Arms
Est. 79 min
12 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Weighted Bench Dip
1 Set x 35 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Reverse barbell curl
1 Set x 35 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Fri
Shoulders
Est. 80 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Barbell Front Raise
1 Set x 35 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 35 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Cable rear delt flye
1 Set x 35 Reps
Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
