5x5 Split Strength Program
Bulking
Intermediate
None
Plan Details
The 5x5 Split Strength Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups, and you'll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5. Day 2: Legs and Core using seven exercises, 5x5. Day 3: Back and Bicep using six exercises, 5x5. Each workout session should take between 55 to 60-minutes to complete. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 56 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Rear Press
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Day 2
Workout 2: Legs/Core
Est. 58 min
7 exercises
Single-Leg Reverse Hyper (Flat Bench)
1 Set x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Day 3
Workout 3: Back/Bicep
Est. 56 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
