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Intermediate 5 day/1 hour workout for gains
Bulking
Intermediate
Machine strength
Plan Details
The Intermediate 5 day/1 hour workout for gains routine by Chrismann is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was created to follow my 4 day/ 1 hour lifting routine. This routine uses the same major muscle groups, however for this routine I have incorporated more advanced exercises and separated chest and back into two separate days. 1-Chest 2- Back 3- Legs 4- Bi's/Tri's 5- Shoulders/Traps By separating chest and back into their own respective days, I am able to work each harder. I would suggest alternating the order of the incline and decline bench each training session because the three straight bench exercises are grueling and this will allow better training of the pecs. Please also keep in mind that I typically start my routines by performing some type of cardio even if just for 5 minutes. I also perform ab exercises in between sets. You can utilize 1 or 2 days of rest if you like to have a concrete weekly schedule. Enjoy the workout!
Routine detail
Day 1
Chest
Est. 29 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 2
Back
Est. 28 min
4 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Rope Seated Crossover Row
3 Sets x 10 Reps
Day 3
Legs
Est. 40 min
6 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Day 4
Bi's/Tri's
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Day 5
Shoulder/Traps
Est. 35 min
5 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
