5x split
General
Intermediate
Machine strength
Plan Details
The 5x split routine by RafieWilson is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 105 min
13 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Upper Chest Crossover
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 2
Back
Est. 120 min
14 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
5 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Gironda Sternum Pull-Up
5 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 3
Biceps & Triceps
Est. 131 min
16 exercises
Barbell Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Bench Dip
5 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Day 4
Shoulders
Est. 132 min
17 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Weight Plate High Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Barbell Rear Press
4 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Day 5
Legs & abs
Est. 128 min
18 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
