5-Day-Body-Part-Split
Bulking
Intermediate
None
Plan Details
The 5-Day-Body-Part-Split routine by npvddhsd is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is designed to build muscle & strength, with an emphasis on building a lot of muscle mass. Do this split for 8-12 weeks. I recommend using the two-in-a-row rest day schedule, but you could put one rest day between day 2 and 3 or 3 and 4 to the same effect. WARM UP: A dynamic warm up should be done before each workout. Focus on the mobility of the muscles and joints that you will be working on that particular workout and get your body temperature up. WARM UP SETS: The sets below do not include warm up sets - Always do warm up sets before getting into your working weight. Do as many as you need to warm up at any given exercise, but never take warm up sets close to failure. They should be light weight and low reps, gradually increasing the load to your working weight.
Routine detail
Mon
Chest
Est. 0 min
6 exercises
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Decline Push Ups
3 Sets x 12 Reps
Tue
Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Trap 3 raises
3 Sets x 12 Reps
Wed
Arms
Est. 0 min
6 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Fri
Shoulder
Est. 0 min
6 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Y Raise
3 Sets x 12 Reps
Rear Delt Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Rest / Cardio
Est. 0 min
1 exercise
Jump Rope
3 Sets
Sun
Rest / Cardio
Est. 0 min
1 exercise
Jump Rope
3 Sets
