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5days routine
Bulking
Advanced
Machine strength
Plan Details
The 5days routine routine by VincenzoMex is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
strength training @ inverse pyramid reps (4-6-8 rep max). one day per week abs session. i finish all my workouts with some high intensity jumping rope sessions, as well as some abs exercises (usually dragin flags) and stretching. i do train early in the morning in fasted state (I supplement my drinks with BCAAs to reduce muscle loss while training&fasting). doing this routine since few years now and I am never been happier (beeing training for 20+ years now)
Routine detail
Day 1
Legs
Est. 68 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Day 2
Chest
Est. 38 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Day 2
abs
Est. 16 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Back
Est. 56 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Jump Rope
1 Set
Day 4
Shoulders & Traps
Est. 67 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Jump Rope
1 Set
Day 5
Biceps & Triceps
Est. 76 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Jump Rope
1 Set
