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Standard
Bulking
Advanced
Machine strength
Plan Details
The Standard routine by miglewis is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1 - Legs
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 2
Day 2 - Chest & Abs
Est. 64 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Day 3 - Back
Est. 58 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 15 Reps
Pull-Up
4 Sets x 25 Reps
Day 5
Day 5 - Shoulders
Est. 63 min
8 exercises
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Front Incline Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 6
Day 6 - Arms
Est. 59 min
8 exercises
Chin-Up with Knee Raise
1 Set x 15 Reps
Dip
1 Set x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
