5 day split
Bulking
Intermediate
Barbell
Plan Details
The 5 day split routine by IvanGulan is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session. Also, this type of program will allow for additional training volume (more sets and exercises). Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods. By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).
Routine detail
Mon
Leg day / Abs
Est. 90 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 25 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Tue
Chest / Biceps
Est. 74 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Wed
Back
Est. 70 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 15 Reps
Thu
Shoulders / Triceps
Est. 62 min
8 exercises
Barbell Push Press
4 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Full body #1
Est. 66 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
