Andrei Deiu's 5 Day Split
Andrei Marius Lincan also known as Andrei Deiu (January 1st, 1995) is a professional bodybuilder from Romania. He placed 5th at the 2020 Mr. Olympia competing in the Classic Physique, which is a big accomplishment when you take into account his age and that this was his first Olympia.
About the Program
Category: Hypertrophy
Andrei Deiu 5 day split. (2016).
Workout Schedule
Back and Abs Day
- compound
1. Pull-ups
- 4x10-12
- compound
2. Lat Pull Downs
- 4x10-12
- compound
3. T-bar Row
- 4x10-15
- compound
4. Seated Cable Rows
- 4x10
- isolation
5. Cable Bar Pullover
- 4 to failure
- isolation
6. Lying Leg Raises/Lifts
- 4x12-15
- isolation
7. Cable Crunch
- 4x10-12
Chest Day
- compound
1. Incline Dumbbell Press
- 4x8-12
- compound
2. Incline Machine Press (1 arm)
- 4x8-10
- compound
3. Dumbbell Bench Press
- 4x10-12
- compound
4. Superset with Push Ups
- 4xfailure
- isolation
5. Cable Flys
- 4x10-15
Shoulder Day
- compound
1. Seated Barbell Shoulder Press
- 4x8-12
- isolation
2. Lateral Raises (Shoulder Flys)
- 4x8-12
- isolation
3. Front Raises
- 3x10-12
- isolation
4. Rear Delt Raise (Rear Delt Fly)
- 4x8-12
- isolation
5. Rear Delt Raise (Rear Delt Fly)
- 4x10-12
- isolation
6. Barbell Shrug
- 4x8-10
Arms Day
- isolation
1. Rope Triceps Extension/Pushdown
- 4x12-15
- isolation
2. Tricep Kickbacks
- 4x8-12
- isolation
3. Triceps Pushdown/Extension
- 3x10-15
- isolation
4. Dumbbell Curls
- 4x8-10
- isolation
5. Reverse Grip Barbell Curl
- 4x15
- isolation
6. Bicep Rope Curls
- 4x12-15
Legs Day
- cardio
1. Cycling (Warm up)
- 15 minutes
- compound
2. Squat
- 6x8-10
- isolation
3. Quad Extensions (Leg Extensions)
- 4x10-12
- compound
4. Leg Press
- 4x8-10
- isolation
5. Machine Lying Leg Hamstring Curls
- 4x10-15
- isolation
6. Standing Calf-Raises
- 4x8-12
- isolation
7. Calves (On the Leg Press)
- 4x10-15