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
- 1. Pull-ups
  compound
  4x10-12
- 2. Lat Pull Downs
  compound
  4x10-12
- 3. T-bar Row
  compound
  4x10-15
- 4. Seated Cable Rows
  compound
  4x10
- 5. Cable Bar Pullover
  isolation
  4 to failure
- 6. Lying Leg Raises/Lifts
  isolation
  4x12-15
- 7. Cable Crunch
  isolation
  4x10-12
Chest Day
- 1. Incline Dumbbell Press
  compound
  4x8-12
- 2. Incline Machine Press (1 arm)
  compound
  4x8-10
- 3. Dumbbell Bench Press
  compound
  4x10-12
- 4. Superset with Push Ups
  compound
  4xfailure
- 5. Cable Flys
  isolation
  4x10-15
Shoulder Day
- 1. Seated Barbell Shoulder Press
  compound
  4x8-12
- 2. Lateral Raises (Shoulder Flys)
  isolation
  4x8-12
- 3. Front Raises
  isolation
  3x10-12
- 4. Rear Delt Raise (Rear Delt Fly)
  isolation
  4x8-12
- 5. Rear Delt Raise (Rear Delt Fly)
  isolation
  4x10-12
- 6. Barbell Shrug
  isolation
  4x8-10
Arms Day
- 1. Rope Triceps Extension/Pushdown
  isolation
  4x12-15
- 2. Tricep Kickbacks
  isolation
  4x8-12
- 3. Triceps Pushdown/Extension
  isolation
  3x10-15
- 4. Dumbbell Curls
  isolation
  4x8-10
- 5. Reverse Grip Barbell Curl
  isolation
  4x15
- 6. Bicep Rope Curls
  isolation
  4x12-15

Legs Day
- 1. Cycling (Warm up)
  cardio
  15 minutes
- 2. Squat
  compound
  6x8-10
- 3. Quad Extensions (Leg Extensions)
  isolation
  4x10-12
- 4. Leg Press
  compound
  4x8-10
- 5. Machine Lying Leg Hamstring Curls
  isolation
  4x10-15
- 6. Standing Calf-Raises
  isolation
  4x8-12
- 7. Calves (On the Leg Press)
  isolation
  4x10-15

Andrei Deiu's 5 Day Split

About the Program

Workout Schedule

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Chest Day

Shoulder Day

Arms Day

Legs Day

Back and Abs Day