2x5 4-day split
Bulking
Beginner
Machine strength
Plan Details
The 2x5 4-day split routine by markc7 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Triceps, Pecs, and Shoulders
Est. 43 min
11 exercises
Machine Bench Press
2 Sets x 5 Reps
Machine Shoulder Press
2 Sets x 5 Reps
Machine Fly
2 Sets x 5 Reps
Dumbbell Shoulder Shrug
2 Sets x 5 Reps
Dumbbell One-Arm Front Raise
2 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 5 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 5 Reps
Single-Leg Bench Dip
2 Sets x 5 Reps
Jackknife Sit-Up
1 Set x 5 Reps
Day 2
Legs 1
Est. 35 min
10 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Machine Leg Press
2 Sets x 5 Reps
Calf Press On Leg Press
2 Sets x 5 Reps
Dumbbell Lunge
2 Sets x 5 Reps
Dumbbell Side Bend
1 Set x 5 Reps
Dumbbell Side Bend
1 Set x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Plank
1 Set
Single-Leg Squat
1 Set x 10 Reps
Day 3
Biceps and Back
Est. 41 min
10 exercises
Barbell Deadlift
2 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 5 Reps
Barbell Curl
2 Sets x 5 Reps
Barbell Preacher Curl
2 Sets x 5 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 5 Reps
Parallel Bar Leg Raise
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Rotational Crunch
1 Set x 5 Reps
Day 4
Legs 2
Est. 32 min
8 exercises
Barbell Deadlift
2 Sets x 5 Reps
Hack Squat
2 Sets x 5 Reps
Hack Calf Raise
2 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Machine Single-Leg Curl
2 Sets x 5 Reps
Machine Single-Leg Press
2 Sets x 10 Reps
Plank
1 Set
Glute Kickback
1 Set x 10 Reps
