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Any suggestions or things to change? For context I used to play soccer for 15 years competitively. Super lean (sub 10% body fat), defined and lean upper-body muscles, crazy calves, and strong legs. I am now trying to get bigger but not bulk. Since my legs are pretty strong, I only added one day of training out of the 5.
Day 1: Chest and Back
- Bench press - 3 sets of 8-10 reps
- Incline dumbbell press - 3 sets of 8-10 reps
- Cable flyes - 3 sets of 12 reps
- Pull-ups - 3 sets of 8-10 reps
- Bent-over rows - 3 sets of 8-10 reps
- Lat pulldowns - 3 sets of 12 reps
Day 2: Upper Body
- Military press - 3 sets of 8-10 reps
- Lateral raises - 3 sets of 12 reps
- Rear delt flyes - 3 sets of 12 reps
- Barbell curls - 3 sets of 8-10 reps
- Hammer curls - 3 sets of 10-12 reps
- Triceps pushdowns - 3 sets of 10-12 reps
- Skull crushers - 3 sets of 10-12 reps
Day 3: Chest and Arms
- Incline bench press - 3 sets of 8-10 reps
- Dumbbell flyes - 3 sets of 12 reps
- Cable crossovers - 3 sets of 10-12 reps
- Barbell curls - 3 sets of 8-10 reps
- Hammer curls - 3 sets of 10-12 reps
- Triceps pushdowns - 3 sets of 10-12 reps
- Skull crushers - 3 sets of 10-12 reps
Day 4: Legs and Cardio
- Squats - 3 sets of 8-10 reps
- Leg press - 3 sets of 10-12 reps
- Leg curls - 3 sets of 12 reps
- Calf raises - 3 sets of 15 reps
- 20-30 minutes of moderate-intensity cardio (e.g., running, cycling, rowing)
Day 5: Upper Body
- Seated cable rows - 3 sets of 8-10 reps
- One-arm dumbbell rows - 3 sets of 10-12 reps
- Pull-ups - 3 sets of 8-10 reps
- Dumbbell bench press - 3 sets of 8-10 reps
- Incline dumbbell press - 3 sets of 8-10 reps
- Cable flyes - 3 sets of 12 reps
I would do back on its own, it deserves its own category. I'd also do shoulders one day, chest one day, then a day devoted to bi/tri only. If you don't want to do it this way, you can split chest/bi and back/tri and then have a day for shoulders. Essentially keeping the big stuff by itself and focused (back, chest, shoulders, legs) with smaller muscle groups (tris/bis) as an add-in to days when youll be working them anyway with your compound exercises. So instead of the upper body stuff maybe try chest/bis, back/tri (again I personally like doing back by itself because it's a large muscle group with a lot of compound necessities but it's up to you and you seem to like the combo days), legs (also no cardio on leg day, I'd stick with cardio on an off day or on bi/tri/shoulder day), shoulders.
You've got some back stuff sort of in the mix on other days and also your calf stuff can kinda go anywhere but I wouldn't do it on leg day myself unless you do it all after your compound quad/ham stuff first. But like abs they get a lot of benefit from compound stuff too.
I would shoot for higher sets with diminishing reps depending on the muscle group. I.e. 5 sets of skullcrushers, maybe 15-12-10-8-6 where maybe that last set can be a drop set or failure.
I like to do 12-15 sets on bigger muscle groups and 15-20 for smaller.
Finally you say you want to get bigger but not bulk, can you elaborate? Getting bigger without increasing your calories is tough but I'm not sure if you mean like bulk in the physical sense or bulk in the food intake sense.
My two cents, but it's about what works for you obviously!
