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Al and John 5am
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Al and John 5am routine by alexweingarten is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 2
Pull A
Est. 0 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 21 Reps
Day 3
Legs A
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 4
Push B
Est. 0 min
10 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 5
Pull B
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 6
Legs B
Est. 0 min
3 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 8 Reps
