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5 day full body
Bulking
Beginner
Barbell
Plan Details
The 5 day full body routine by jacobfosberg is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
this routine is designed to hit your whole body with compound work outs and to maximize arms and abs two days a week of your choice. This is a simple 5 by 5 routine that I have had great success with. every monday you will increase you lifting weight by 5-10lbs. this will give your body the change it needs. If you stick to this routine I promise you will see.dramatic resolutes in a matter of months.
Routine detail
Mon
full body
Est. 44 min
5 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Tue
arms & abs
Est. 123 min
16 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Wed
full body
Est. 44 min
5 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Thu
arms & abs
Est. 123 min
16 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Fri
full body
Est. 44 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
