Mass Building Splits (5 Day Split)

This 5 day split is for advanced lifters but if someone who has been working out for a month or two wants to try it they should be okay!

DAY 1: CHEST

• Flat Bench Press: 3 sets of 12 reps
• Incline Dumbbell Press: 3 sets of 12 reps
• Decline Dumbbell Press: 3 sets of 12 reps
• Dumbbell Flyes: 3 sets of 12 reps
• Cable Crossover: 3 sets of 12 reps
• Chest Pullover: 3 sets of 12 reps
• Weighted Crunches: 3 sets of 12 reps
• Leg Raises: 3 sets of 12 reps
• Ab Twists: 3 sets of 12 reps

• DAY 2: BACK

  • Deadlifts: 3 sets of 12 reps
  • Weighted Pull Ups: 3 sets of 12 reps
  • Yates Rows: 3 sets of 12 reps
  • Dumbbell Rows: 3 sets of 12 reps
  • Lat Pulldown: 3 sets of 12 reps
  • Dumbbell Shrugs: 3 sets of 12 reps

• DAY 3: REST

• DAY 4: SHOULDERS

  • Dumbbell Shoulder Press: 3 sets of 12 reps
  • Arnold Presses: 3 sets of 12 reps
  • Side Raises: 3 sets of 12 reps
  • Front Raises: 3 sets of 12 reps
  • Wide Grip Upright Rows: 3 sets of 12 reps
  • Weighted Crunches: 3 sets of 12 reps
  • Leg Raises: 3 sets of 12 reps
  • Ab Twists: 3 sets of 12 reps

DAY 5: LEGS

• Squat: 3 sets of 12 reps
• Leg Press: 3 sets of 12 reps
• Lunges: 3 sets of 12 reps
• Leg Extensions: 3 sets of 12 reps
• Leg Curls: 3 sets of 12 reps
• Donkey Calf Raises: 3 sets of 12 reps

DAY 6: ARMS

• Close Grip Bench Press: 3 sets of 12 reps
• V-Bar Tricep Extension: 3 sets of 12 reps
• Skull Crushers: 3 sets of 12 reps
• Pull Downs: 3 sets of 12 reps
• Bicep Barbell Curls: 3 sets of 12 reps
• Alternate Dumbbell Curls: 3 sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Reverse Grip Curls: 3 sets of 12 reps
• Weighted crunches: 3 sets of 12 reps
• Leg Raises: 3 sets of 12 reps
• Ab Twists: 3 sets of 12 reps

DAY 7: OFF

Protip:It’s always good to switch routines after 6 months or so to help the body stay fresh and to keep yourself from getting to bored!