5x5 Strength Training Routine

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an efficient, 5x5 training program for intermediate-level gym-goers. There are four training sessions each week. You will cycle through working the upper body before transitioning to legs and then repeat it one more time.

For best results follow this routine for 8-weeks before moving to a new program.

WORKOUT SCHEDULE

Day 1: Upper Body. 8 exercises. 85-minute training session.

Day 2: Legs. 6 exercises. 52-minute training session.

Day 3: Upper Body. 8 exercises. 80-minute session.

Day 4: Legs. 6 exercises and a 50-minute workout.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 6 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 75s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Incline Bench Press	5x5 reps	rest: 45s
Dumbbell Incline Curl	5x5 reps	rest: 75s
Machine Ab Crunch	5x20 reps	rest: 45s

Workout 2: Legs 5 exercises, 0 min

Machine Leg Extension	5x5 reps	rest: 45s
Machine Seated Leg Curl	5x5 reps	rest: 30s
Machine Leg Press	5x5 reps	rest: 90s
Machine Seated Calf Raise	5x5 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s

Workout 3: Upper Body 7 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Incline Bench Press	5x5 reps	rest: 75s
Barbell Push Press	5x5 reps	rest: 90s
Dumbbell Alternating Bicep Curl	5x5 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	5x12 reps	rest: 60s

Workout 4: Legs 5 exercises, 0 min

Kettlebell Front Squat	5x5 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 60s
Dumbbell Walking Lunge	5x5 reps	rest: 60s
Calf Press On Leg Press	5x5 reps	rest: 60s
Machine Seated Calf Raise	5x5 reps	rest: 60s