pjlmb's 5 Day Split
Bulking
Advanced
Dumbbell
Plan Details
The pjlmb's 5 Day Split routine by pjlmb is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday - Chest Tuesday - Legs Wednesday - Back Thursday - REST Friday - Shoulders Saturday - Arms Sunday - REST *Do ab exercises at home on REST days *You might have notice the lack of a dedicated calf exercise in this program. That’s because if I want to train my calves, I feel like hill running, jump roping, and plyometric exercises do better than weighted calf raises. But if you want to add weighted calf exercises in this program, feel free to add them on legs day. Make sure to perform with high reps (20-30 reps per set).
Routine detail
Mon
Chest
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Tue
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Wed
Back
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
Shoulders
Est. 0 min
5 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Sat
Arms
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
