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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.
Machine Leg Press (Narrow Stance)
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4x10 reps |
rest: 60s
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Machine Single-Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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4x20 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 60s
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Cable Kneeling Crunch
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4x10 reps |
rest: 60s
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Dumbbell Side Bend
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4x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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4x12.10.8.6 reps |
rest: 60s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 60s
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Preacher Curl Machine
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12.10.8.6 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x10 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 90s
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Smith Machine Bench Press (Close Grip)
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4x10 reps |
rest: 60s
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Machine Tricep Extension
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4x10 reps |
rest: 60s
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Machine Dip
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4x10 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 60s
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Smith Machine Upright Row
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4x10 reps |
rest: 60s
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Machine Reverse Fly
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4x12,10,8,6 reps |
rest: 0s
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Cable Rope Face Pull
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4x10 reps |
rest: 90s
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Machine Shoulder Press
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Machine Seated Row
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4x12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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4x12,10,8,6 reps |
rest: 60s
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Back Hyperextension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 90s
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Smith Machine Incline Bench Press
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10x10 reps |
rest: 90s
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Machine Bench Press
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4x10,8,6,4 reps |
rest: 60s
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Machine Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Machine Single-Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 60s
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4x8 reps |
rest: 90s
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Machine Fly
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Leverage Incline Chest Press
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Cable Cross-Over
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 0s
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Pull-Up
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4x12,10,8,6 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Machine Lat Pulldown
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4x12,10,8,6 reps |
rest: 60s
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Back Hyperextension
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4x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 90s
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Treadmill Running
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1x0 reps |
rest: 90s
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Walking
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1x0 reps |
rest: 90s
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Stationary Bike
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1x0 reps |
rest: 90s
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Rowing
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1x0 reps |
rest: 90s
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Running
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1x0 reps |
rest: 60s
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Cable External Rotation
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1x15 reps |
rest: 60s
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Cable Internal Rotation
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1x15 reps |
rest: 60s
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Cable Rope Face Pull
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1x15 reps |
rest: 60s
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1x21 reps |
rest: 60s
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