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5 Day Workout Split
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Workout Split routine by sergebabineau is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs Workout
Est. 50 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Tue
Chest Workout
Est. 51 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Wed
Back Workout
Est. 47 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
5 Sets x 3 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Thu
Shoulders Workout
Est. 45 min
6 exercises
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Fri
Arms Workout
Est. 59 min
7 exercises
Barbell Preacher Curl
5 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Farmer's Walk
5 Sets x 5 Reps