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5X5 routine
Bulking
Advanced
Machine strength
Plan Details
The 5X5 routine routine by DakotaAlford is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 69 min
8 exercises
Cable Lower Chest Raise
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Leverage Machine High Row
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Day 2
Biceps and Triceps
Est. 67 min
8 exercises
Preacher Curl Machine
5 Sets x 5 Reps
Machine Dip
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Standing Curl
5 Sets x 5 Reps
Cable Dual Overhead Curl
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Day 3
Shoulders and Legs
Est. 68 min
8 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Leverage Shoulder Press
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Smith Machine Upright Row
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Day 4
Full Body
Est. 101 min
12 exercises
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Leverage Shoulder Press
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Machine Dip
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Cable Standing Curl
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Day 5
Warm-Up
Est. 12 min
3 exercises
Bodyweight Calf Raise
1 Set x 50 Reps
Box Jump Multiple Response
1 Set x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 6
Cool-Down
Est. 3 min
1 exercise
AB machines at the gym
1 Set x 1 Rep
