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5 Day Bulk Nasty
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Bulk Nasty routine is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Before you start out this workout plan ensure you take a day to get your 1 repetition max from the 5 major lifts (4 really if you take away pull ups). Those lifts are leg press, standing military press, deadlift, and bench press. Once you've got your max lift weight on each of those begin the workouts using 80% of those 1 rep max weights (i.e. I maxed my bench out at 275, 80% of that is 220 lbs). When you hit your plateau (and you WILL hit a plateau) take the weight down to 60-70% of your 1 rep max and build yourself back up adding 5 lbs of weight to each lift every week.
Routine detail
Mon
Chest & Back
Est. 68 min
6 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Tue
Arms
Est. 64 min
6 exercises
EZ Bar Curl
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Bench Dip
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 5 Reps
Wed
Legs & Shoulders
Est. 67 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Thu
Chest & Back
Est. 68 min
6 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Fri
Legs & Shoulders
Est. 52 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
