5 Day Muscle Mass Split

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5 Day Muscle Mass Split

Bulking

Intermediate

Barbell

Plan Details

The 5 Day Muscle Mass Split routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

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.

Routine detail

Mon

Chest and Back

Est. 47 min

8 exercises

Barbell Bench Press

108 Sets x 12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6 Reps

Barbell Incline Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Pull-Up

Cable Lat Pulldown (Wide Grip)

Dumbbell One-Arm Row

Barbell Deadlift

Tue

Legs and Abs

Est. 64 min

11 exercises

Barbell Squat

Machine Leg Press

Machine Leg Curl (Prone)

Machine Leg Extension

Barbell Lunge

Barbell Standing Calf Raise

Machine Seated Calf Raise

Crunch

108 Sets x 30 Reps

Dumbbell Side Bend

108 Sets x 20 Reps

Weighted Hanging Knee Raise

108 Sets x 20 Reps

Bench Weighted Decline Crunch

108 Sets x 25 Reps

Wed

Arms

Est. 58 min

10 exercises

Barbell Curl

Dumbbell Alternating Preacher Curl

Dumbbell Seated Bicep Curl

Dumbbell Zottman Curl

Dumbbell Concentration Curl

Barbell Tricep Extension

Barbell Bench Press (Close Grip)

Cable Shoulder Extension

Barbell Seated Tricep Extension

Dumbbell Tricep Extension

Thu

Rest

Est. 0 min

0 exercises

This day is empty

Fri

Shoulders and Back

Est. 64 min

11 exercises

Dumbbell Shoulder Shrug

Dumbbell Seated Arnold Press

Smith Machine Shrug

Dumbbell Lateral Raise

Dumbbell Seated Shoulder Press

Barbell Military Press (Seated)

Barbell Deadlift

Cable Lat Pulldown (Wide Grip)

Dumbbell One-Arm Row

T Bar Row

Weighted Pull-Up

Sat

Chest and Legs

Est. 66 min

9 exercises

Machine Leg Extension

Barbell Squat

Machine Leg Curl (Prone)

Machine Leg Press

Barbell Bench Press

108 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,6,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4,4 Reps

Dip

108 Sets x 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,30,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40,40 Reps