10 Week Mass Building Routine
Description:
The 5 Day Intermediate Muscle Building Routine is a very common bodybuilding routine which continually gives great results. This routine compares closely to the Push/Pull workout. For example, Monday you will concentrate on pushing muscle groups like shoulders and triceps. This routine repeats during the middle of the week.
Routine Summary:
Training Level: Intermediate
Main Goal: Build Lean Muscle
Days Per Week: 5 Day Split
Workout Notes:
- Before starting the workout warmup for 5 minutes and stretch for 10.
- Short rest periods of 1 minute or less between sets.
- For best results check out our protein and creatine supplements!
| Monday - Chest/Triceps/Shoulders | ||
|---|---|---|
| Back Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 5 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Push Up Feet Elevated | 3 | Failure |
| Tricep Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 8 |
| EZ Bar Skullcrusher | 3 | 8 |
| Reverse Grip Cable Tricep Extension | 3 | 10 |
| Tricep Dips | 3 | 10 |
| Shoulder Exercise | ||
| Seated Barbell Press | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 12 |
| Tuesday - Back & Biceps | ||
|---|---|---|
| Back Exercise | Sets | Reps |
| Pull up Neutral | 4 | Max |
| Lat Pull-Down (pronated) | 3 | 10 |
| Seated Row (Neutral Grip) | 3 | Failure |
| Bicep Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8 |
| EZ Bar Curl | 3 | 8 |
| Standing Hammer Curl | 3 | 10 |
| Twisting Standing Dumbbell Curl | 3 | 10 |
| Wednesday - Legs | ||
|---|---|---|
| Leg Exercise | Sets | Reps |
| Squat Exercise | 4 | 6-8 |
| Barbell Lunge | 3 | 10 |
| Leg Curl | 2 | 10 |
| Leg Extension | 2 | 10 |
| Thursday - Chest/Triceps/Shoulders | ||
|---|---|---|
| Chest Exercise | Sets | Reps |
| DumbBell Press (Incline) | 3 | 8 |
| DumbBell Bench Press | 3 | 10 |
| Barbell Bench Press (Decline) | 3 | 6 |
| Tricep Exercise | Sets | Reps |
| Cable Tricep Extension With V-Bar | 3 | 10 |
| Weighted Tricep Dips | 3 | 8 |
| Alternate Lying Dumbbell Extension | 3 | 10 |
| Shoulders | ||
| Military Press Behind Neck | 4 | 8 |
| Seated Arnold Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Friday - Back & Biceps | ||
|---|---|---|
| Back Exercise | Sets | Reps |
| Barbell Deadlift | 3 | 10 |
| Pull Up Close Grip | 3 | Max |
| Seated Row (Supinated Grip) | 3 | 10 |
| Bicep Exercise | Sets | Reps |
| Barbell Preacher Curl | 3 | 8 |
| EZ Bar Curl | 3 | 8 |
| Twisting Standing Dumbbell Curl | 3 | 10 |
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