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.
This routine is split between 5 sessions and performed for 5 circuits, each circuit 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. Do workouts 1 through 5 and drop the reps while increasing the weights for the next circuit.
| Exercise | Weight | Reps | Rest |
|---|---|---|---|
| 1 Workout Chest Back Push Pull | |||
| Bench Press | 12 | 12 | 60 |
| Bench Press | 10 | 10 | 60 |
| Bench Press | 8 | 8 | 60 |
| Bench Press | 6 | 6 | 60 |
| Incline Bench Press | 12 | 12 | 60 |
| Incline Bench Press | 10 | 10 | 60 |
| Incline Bench Press | 8 | 8 | 60 |
| Incline Bench Press | 6 | 6 | 60 |
| Incline Bench Press, Dumbell | 12 | 12 | 60 |
| Incline Bench Press, Dumbell | 10 | 10 | 60 |
| Incline Bench Press, Dumbell | 8 | 8 | 60 |
| Incline Bench Press, Dumbell | 6 | 6 | 60 |
| Dumbbell Bench Press | 12 | 12 | 60 |
| Dumbbell Bench Press | 10 | 10 | 60 |
| Dumbbell Bench Press | 8 | 8 | 60 |
| Dumbbell Bench Press | 6 | 6 | 60 |
| Pull Up | 12 | 12 | 60 |
| Pull Up | 10 | 10 | 60 |
| Pull Up | 8 | 8 | 60 |
| Pull Up | 6 | 6 | 60 |
| Pulldown, Wide Grip | 12 | 12 | 60 |
| Pulldown, Wide Grip | 10 | 10 | 60 |
| Pulldown, Wide Grip | 8 | 8 | 60 |
| Pulldown, Wide Grip | 6 | 6 | 60 |
| Dumbbell One Arm Row | 12 | 12 | 60 |
| Dumbbell One Arm Row | 10 | 10 | 60 |
| Dumbbell One Arm Row | 8 | 8 | 60 |
| Dumbbell One Arm Row | 6 | 6 | 60 |
| Deadlift | 12 | 12 | 60 |
| Deadlift | 10 | 10 | 60 |
| Deadlift | 8 | 8 | 60 |
| Deadlift | 6 | 6 | 60 |
| 2 Workout Legs and Abs | |||
| Squat | 12 | 12 | 60 |
| Squat | 10 | 10 | 60 |
| Squat | 8 | 8 | 60 |
| Squat | 6 | 6 | 60 |
| Calf Raise | 12 | 12 | 60 |
| Calf Raise | 10 | 10 | 60 |
| Calf Raise | 8 | 8 | 60 |
| Calf Raise | 6 | 6 | 60 |
| Lunge, Barbell | 12 | 12 | 60 |
| Lunge, Barbell | 10 | 10 | 60 |
| Lunge, Barbell | 8 | 8 | 60 |
| Lunge, Barbell | 6 | 6 | 60 |
| Calf Raise, Dumbell, Seated | 12 | 12 | 60 |
| Calf Raise, Dumbell, Seated | 10 | 10 | 60 |
| Calf Raise, Dumbell, Seated | 8 | 8 | 60 |
| Calf Raise, Dumbell, Seated | 6 | 6 | 60 |
| Deadlift, Dumbbell Stiff Leg | 12 | 12 | 60 |
| Deadlift, Dumbbell Stiff Leg | 10 | 10 | 60 |
| Deadlift, Dumbbell Stiff Leg | 8 | 8 | 60 |
| Deadlift, Dumbbell Stiff Leg | 6 | 6 | 60 |
| Leg Extension | 12 | 12 | 60 |
| Leg Extension | 10 | 10 | 60 |
| Leg Extension | 8 | 8 | 60 |
| Leg Extension | 6 | 6 | 60 |
| Leg Curls | 12 | 12 | 60 |
| Leg Curls | 10 | 10 | 60 |
| Leg Curls | 8 | 8 | 60 |
| Leg Curls | 6 | 6 | 60 |
| Crunch | BW | 30 | 60 |
| Crunch | BW | 30 | 60 |
| Crunch | BW | 30 | 60 |
| Crunch | BW | 30 | 60 |
| Side Bends, Dumbbell | 20 | 20 | 60 |
| Side Bends, Dumbbell | 20 | 20 | 60 |
| Side Bends, Dumbbell | 20 | 20 | 60 |
| Side Bends, Dumbbell | 20 | 20 | 60 |
| Knee Raise, Hanging | 20 | 20 | 60 |
| Knee Raise, Hanging | 20 | 20 | 60 |
| Knee Raise, Hanging | 20 | 20 | 60 |
| Knee Raise, Hanging | 20 | 20 | 60 |
| Leg Raise, Bench | 25 | 25 | 60 |
| Leg Raise, Bench | 25 | 25 | 60 |
| Leg Raise, Bench | 25 | 25 | 60 |
| Leg Raise, Bench | 25 | 25 | 60 |
| Twist, Russian Standing | 25 | 25 | 60 |
| Twist, Russian Standing | 25 | 25 | 60 |
| Twist, Russian Standing | 25 | 25 | 60 |
| Twist, Russian Standing | 25 | 25 | 60 |
| 3 Workout Arms | |||
| EZ Bar Curl | 12 | 12 | 60 |
| EZ Bar Curl | 10 | 10 | 60 |
| EZ Bar Curl | 8 | 8 | 60 |
| EZ Bar Curl | 6 | 6 | 60 |
| Curl, Barbell | 12 | 12 | 60 |
| Curl, Barbell | 10 | 10 | 60 |
| Curl, Barbell | 8 | 8 | 60 |
| Curl, Barbell | 6 | 6 | 60 |
| Dumbbell Alternate Curl | 12 | 12 | 60 |
| Dumbbell Alternate Curl | 10 | 10 | 60 |
| Dumbbell Alternate Curl | 8 | 8 | 60 |
| Dumbbell Alternate Curl | 6 | 6 | 60 |
| Dumbbell Alternate Preacher Curl | 12 | 12 | 60 |
| Dumbbell Alternate Preacher Curl | 10 | 10 | 60 |
| Dumbbell Alternate Preacher Curl | 8 | 8 | 60 |
| Dumbbell Alternate Preacher Curl | 6 | 6 | 60 |
| Dumbbell Curls | 12 | 12 | 60 |
| Dumbbell Curls | 10 | 10 | 60 |
| Dumbbell Curls | 8 | 8 | 60 |
| Dumbbell Curls | 6 | 6 | 60 |
| Dumbbell Curls Zottman | 12 | 12 | 60 |
| Dumbbell Curls Zottman | 10 | 10 | 60 |
| Dumbbell Curls Zottman | 8 | 8 | 60 |
| Dumbbell Curls Zottman | 6 | 6 | 60 |
| Concentration Curls | 12 | 12 | 60 |
| Concentration Curls | 10 | 10 | 60 |
| Concentration Curls | 8 | 8 | 60 |
| Concentration Curls | 6 | 6 | 60 |
| EZ Bar Triceps Extensions, Lying | 12 | 12 | 60 |
| EZ Bar Triceps Extensions, Lying | 10 | 10 | 60 |
| EZ Bar Triceps Extensions, Lying | 8 | 8 | 60 |
| EZ Bar Triceps Extensions, Lying | 6 | 6 | 60 |
| Bench Press, Close Grip | 12 | 12 | 60 |
| Bench Press, Close Grip | 10 | 10 | 60 |
| Bench Press, Close Grip | 8 | 8 | 60 |
| Bench Press, Close Grip | 6 | 6 | 60 |
| Pushdown, Cable Rope | 12 | 12 | 60 |
| Pushdown, Cable Rope | 10 | 10 | 60 |
| Pushdown, Cable Rope | 8 | 8 | 60 |
| Pushdown, Cable Rope | 6 | 6 | 60 |
| Extension, Triceps Seated | 12 | 12 | 60 |
| Extension, Triceps Seated | 10 | 10 | 60 |
| Extension, Triceps Seated | 8 | 8 | 60 |
| Extension, Triceps Seated | 6 | 6 | 60 |
| Extension, 1 Dumbbell Standing | 12 | 12 | 60 |
| Extension, 1 Dumbbell Standing | 10 | 10 | 60 |
| Extension, 1 Dumbbell Standing | 8 | 8 | 60 |
| Extension, 1 Dumbbell Standing | 6 | 6 | 60 |
| Kickback, Dumbbell | 12 | 12 | 60 |
| Kickback, Dumbbell | 10 | 10 | 60 |
| Kickback, Dumbbell | 8 | 8 | 60 |
| Kickback, Dumbbell | 6 | 6 | 60 |
| Dumbbell Triceps Extensions, Lying | 12 | 12 | 60 |
| Dumbbell Triceps Extensions, Lying | 10 | 10 | 60 |
| Dumbbell Triceps Extensions, Lying | 8 | 8 | 60 |
| Dumbbell Triceps Extensions, Lying | 6 | 6 | 60 |
| Extension, One Arm Dumbbell Seated | 12 | 12 | 60 |
| Extension, One Arm Dumbbell Seated | 10 | 10 | 60 |
| Extension, One Arm Dumbbell Seated | 8 | 8 | 60 |
| Extension, One Arm Dumbbell Seated | 6 | 6 | 60 |
| 4 Workout Back Shoulders | |||
| Arnold Seated Dumbbell Press | 12 | 12 | 60 |
| Arnold Seated Dumbbell Press | 10 | 10 | 60 |
| Arnold Seated Dumbbell Press | 8 | 8 | 60 |
| Arnold Seated Dumbbell Press | 6 | 6 | 60 |
| Shrug, Dumbbell | 12 | 12 | 60 |
| Shrug, Dumbbell | 10 | 10 | 60 |
| Shrug, Dumbbell | 8 | 8 | 60 |
| Shrug, Dumbbell | 6 | 6 | 60 |
| Barbell Shrug | 12 | 12 | 60 |
| Barbell Shrug | 10 | 10 | 60 |
| Barbell Shrug | 8 | 8 | 60 |
| Barbell Shrug | 6 | 6 | 60 |
| Dumbbell Lateral Raise | 12 | 12 | 60 |
| Dumbbell Lateral Raise | 10 | 10 | 60 |
| Dumbbell Lateral Raise | 8 | 8 | 60 |
| Dumbbell Lateral Raise | 6 | 6 | 60 |
| Seated Dumbbell Press | 12 | 12 | 60 |
| Seated Dumbbell Press | 10 | 10 | 60 |
| Seated Dumbbell Press | 8 | 8 | 60 |
| Seated Dumbbell Press | 6 | 6 | 60 |
| Military Press, Seated, Behind the Neck | 12 | 12 | 60 |
| Military Press, Seated, Behind the Neck | 10 | 10 | 60 |
| Military Press, Seated, Behind the Neck | 8 | 8 | 60 |
| Military Press, Seated, Behind the Neck | 6 | 6 | 60 |
| Deadlift | 12 | 12 | 60 |
| Deadlift | 10 | 10 | 60 |
| Deadlift | 8 | 8 | 60 |
| Deadlift | 6 | 6 | 60 |
| Pulldown, Wide Grip | 12 | 12 | 60 |
| Pulldown, Wide Grip | 10 | 10 | 60 |
| Pulldown, Wide Grip | 8 | 8 | 60 |
| Pulldown, Wide Grip | 6 | 6 | 60 |
| T-Bar Row | 12 | 12 | 60 |
| T-Bar Row | 10 | 10 | 60 |
| T-Bar Row | 8 | 8 | 60 |
| T-Bar Row | 6 | 6 | 60 |
| Dumbbell One Arm Row | 12 | 12 | 60 |
| Dumbbell One Arm Row | 10 | 10 | 60 |
| Dumbbell One Arm Row | 8 | 8 | 60 |
| Dumbbell One Arm Row | 6 | 6 | 60 |
| Pull Up | 12 | 12 | 60 |
| Pull Up | 10 | 10 | 60 |
| Pull Up | 8 | 8 | 60 |
| Pull Up | 6 | 6 | 60 |
| 5 Workout Chest Legs Compound | |||
| Bench Press | 12 | 12 | 60 |
| Bench Press | 10 | 10 | 60 |
| Bench Press | 8 | 8 | 60 |
| Bench Press | 6 | 6 | 60 |
| Butterfly Machine Fly | 10 | 10 | 60 |
| Butterfly Machine Fly | 20 | 20 | 60 |
| Butterfly Machine Fly | 30 | 30 | 60 |
| Butterfly Machine Fly | 40 | 40 | 60 |
| Squat, Front | 12 | 12 | 60 |
| Squat, Front | 10 | 10 | 60 |
| Squat, Front | 8 | 8 | 60 |
| Squat, Front | 6 | 6 | 60 |
| Squat | 12 | 12 | 60 |
| Squat | 10 | 10 | 60 |
| Squat | 8 | 8 | 60 |
| Squat | 6 | 6 | 60 |
| Leg Extension | 12 | 12 | 60 |
| Leg Extension | 10 | 10 | 60 |
| Leg Extension | 8 | 8 | 60 |
| Leg Extension | 6 | 6 | 60 |
| Leg Curls | 12 | 12 | 60 |
| Leg Curls | 10 | 10 | 60 |
| Leg Curls | 8 | 8 | 60 |
| Leg Curls | 6 | 6 | 60 |
| Calf Raise | 12 | 12 | 60 |
| Calf Raise | 10 | 10 | 60 |
| Calf Raise | 8 | 8 | 60 |
| Calf Raise | 6 | 6 | 60 |
| Push Ups | BW | 20 | 60 |
| Push Ups | BW | 20 | 60 |
| Push Ups | BW | 20 | 60 |
| Push Ups | BW | 20 | 60 |
| Push Ups, Close Hands | BW | 20 | 60 |
| Push Ups, Close Hands | BW | 20 | 60 |
| Push Ups, Close Hands | BW | 20 | 60 |
| Push Ups, Close Hands | BW | 20 | 60 |
| Push Ups, Bench | BW | 20 | 60 |
| Push Ups, Bench | BW | 20 | 60 |
| Push Ups, Bench | BW | 20 | 60 |
| Push Ups, Bench | BW | 20 | 60 |