5 Day Muscle Mass Split

Workout Name : 5 Day Muscle Mass Split

Shared By : JefitTeam VIP

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 15962 / 344558

Average Rating

80

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Description

The 5 Day Muscle Mass Split

When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.

Monday :

- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.

Tuesday :

- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.

Wednesday :

- Arms days are important on building size and strength through explosive moments and heavy weight.

Thursday :

- Rest day to prepare for weekend of heavy shoulders/back/chest/arms

Friday :

- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.

Saturday :

- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.

Sunday :

- Rest

This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.

You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

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Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12,10,8,6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,6 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart
Tuesday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12,10,8,6 4 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 12,10,8,6 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12,10,8,6 4 Progress Chart

Abs

Crunches Crunches 60 sec 30,30,30,30 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 20,20,20,20 4 Progress Chart

Abs

Weighted Hanging Knee Raise Weighted Hanging Knee Raise 60 sec 20,20,20,20 4 Progress Chart

Abs

Weighted Decline Crunch Weighted Decline Crunch 60 sec 25,25,25,25 4 Progress Chart
Wednesday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Alternate Dumbbell Preacher Curl Alternate Dumbbell Preacher Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12,10,8,6 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 60 sec 12,10,8,6 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12,10,8,6 4 Progress Chart
Thursday Rest
Friday Shoulders and Back
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Behind The Head Military Press Behind The Head Military Press 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,6 4 Progress Chart

Back

T Bar Row T Bar Row 60 sec 12,10,8,6 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 12,10,8,6 4 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 12,10,8,6 4 Progress Chart
Saturday Chest and Legs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10,8,6,4 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10,20,30,40 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12,10,8,6 4 Progress Chart

Chest

Push Up Push Up 60 sec 20 4 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 60 sec 20 4 Progress Chart

Chest

Bench Pushups Bench Pushups 60 sec 20 4 Progress Chart
Sunday Rest