High Volume 5 Day Upper/Lower split
General
Intermediate
Machine strength
Plan Details
The High Volume 5 Day Upper/Lower split routine by bh.huycke is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I used this routine over a year to simultaneously build muscle mass and lose over a hundred pounds. Includes cardio in every workout day and lots of super sets, make sure your C. N. S. and diet can support the volume!
Routine detail
Mon
Upper Body
Est. 122 min
13 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Seated Ab Machine
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Standing Cable Flys
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Lower Body
Est. 88 min
8 exercises
Smith Machine Squat
4 Sets x 5 Reps
Smith Machine Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Step Burpees
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Upper Body
Est. 122 min
13 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Seated Ab Machine
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Standing Cable Flys
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Fri
Lower Body
Est. 88 min
8 exercises
Smith Machine Squat
4 Sets x 5 Reps
Smith Machine Deadlift
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Step Burpees
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Sun
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
