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My 5 x 5 without functional exercises
Bulking
Intermediate
Machine strength
Plan Details
The My 5 x 5 without functional exercises routine by CH1K4 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I am currently 97kg aiming to weigh 110 by january. Due to injury not going to be squatting or deadlifting
Routine detail
Mon
Legs day
Est. 65 min
9 exercises
Hack Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Single-Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Sphinx
3 Sets x 10 Reps
Tue
Back day
Est. 67 min
9 exercises
Hack Squat
5 Sets x 10 Reps
Barbell Cambered Row (Prone)
5 Sets x 5 Reps
Cable Elevated Row
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable One-Arm Seated Row
5 Sets x 5 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Sphinx
3 Sets x 1 Reps
Wed
Chest day
Est. 82 min
10 exercises
Hack Squat
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Dumbbell One-Arm Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Sphinx
3 Sets x 10 Reps
Thu
Arms day
Est. 57 min
9 exercises
Hack Squat
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Sphinx
3 Sets x 10 Reps
Fri
Shoulders day
Est. 84 min
10 exercises
Hack Squat
5 Sets x 10 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Cuban Press
5 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
5 Sets x 8 Reps
Cable Front Raise
5 Sets x 8 Reps
Leverage Machine Shrug
5 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Sphinx
3 Sets x 10 Reps
