5 splitted trainings / 5 training per week
Bulking
Advanced
Machine strength
Plan Details
The 5 splitted trainings / 5 training per week routine by versz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1. Chest
Est. 61 min
7 exercises
Barbell Bench Press
5 Sets x 7 Reps
Smith Machine Incline Bench Press
5 Sets x 7 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
2. Back
Est. 63 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
3. Legs
Est. 42 min
4 exercises
Smith Machine Squat
6 Sets x 7 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Day 4
4. Deltas
Est. 72 min
8 exercises
Smith Machine Rear Shoulder Press
5 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
5. Biceps / Triceps
Est. 70 min
8 exercises
Barbell Curl
5 Sets x 7 Reps
Machine Dip
4 Sets x 7 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
