5x5 Split Full Body: Strength & Size
Bulking
Advanced
None
Plan Details
The 5x5 Split Full Body: Strength & Size routine by JefitTeam is a 3 day workout plan. It is an advanced 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 1-3 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 60 and 80 minutes to complete. Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 78 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Barbell Clean and Jerk
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Day 2
Workout 2: Legs/Core
Est. 62 min
7 exercises
Single-Leg Reverse Hyper (Flat Bench)
1 Set x 10 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 5 Reps
Parallel Bar Hip Flexion
3 Sets x 5 Reps
Decline Bench Weighted Twist
3 Sets x 5 Reps
Day 3
Workout 3: Back/Arms
Est. 73 min
6 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
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
