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5 Day Bulking... with a dab of Cardio
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Bulking... with a dab of Cardio routine by Glarsch is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
It's really not that complicated.
Routine detail
Day 1
Chest
Est. 24 min
4 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Band Cross-Over
3 Sets x 8 Reps
Day 2
Legs & Triceps
Est. 57 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Barbell Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Weighted Bench Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 8 Reps
Day 3
Back
Est. 67 min
10 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Row
4 Sets x 12,10,8,6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Band Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Day 4
Legs
Est. 49 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Biceps & Shoulders
Est. 60 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
