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Hit'em All - 5 days/2 weeks
Bulking
Intermediate
Body
Plan Details
The Hit'em All - 5 days/2 weeks routine by racing064 is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout will hit all all muscle groups during the week. Focus on form, don't overload the weight! I am not an expert but this routine works for me and I am constantly changing things up.
Routine detail
Day 1
Back and Bis
Est. 66 min
10 exercises
Barbell Curl
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Alternating Preacher Curl
1 Set
Dumbbell Alternating Hammer Curl
1 Set
Dumbbell Concentration Curl
1 Set
Dumbbell One-Arm Row
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Seated Row
1 Set
Back Hyperextension
4 Sets x 15 Reps
Pull-Up
4 Sets x 12 Reps
Day 1
Back and Bis - Week 2
Est. 61 min
10 exercises
Barbell Curl
1 Set
Dumbbell Incline Hammer Curl
1 Set
Dumbbell Zottman Curl
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Hammer Curl (Cross Body)
1 Set
Pull-Up
4 Sets x 10 Reps
Barbell Romanian Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Cable Shoulder Extension
1 Set
Day 2
shoulders and traps
Est. 74 min
10 exercises
Dumbbell Seated Shoulder Press
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Upright Row
1 Set
Dumbbell Seated Arnold Press
1 Set
Barbell Military Press
1 Set
Dumbbell Shoulder Shrug
1 Set
Smith Machine Shrug
1 Set
Cable External Rotation
4 Sets x 15 Reps
Cable Internal Rotation
1 Set
Running
1 Set
Day 2
shoulders and traps week 2
Est. 79 min
11 exercises
Dumbbell Lateral Raise
1 Set
Dumbbell Hammer Shoulder Press
1 Set
Barbell Military Press
1 Set
Barbell Upright Row
1 Set
Dumbbell Shoulder Shrug
1 Set
Cable Rope Face Pull
1 Set
Cable Shrug
4 Sets x 12 Reps
baseball throw
1 Set
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
cardio abs week 2
Est. 92 min
8 exercises
Step Machine
1 Set
Crunch
4 Sets x 40 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Side Bridge
4 Sets
Jackknife Sit-Up
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Rotational Crunch
4 Sets x 15 Reps
Indoor Cycling
1 Set
Day 3
cardio abs
Est. 87 min
9 exercises
Step Machine
1 Set
Crunch
3 Sets x 40 Reps
Plank
3 Sets
Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Chest and Tris
Est. 53 min
9 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Dumbbell Fly
1 Set
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell One-Arm Tricep Kickback
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Dip
1 Set
Day 4
chest and tris week 2
Est. 70 min
11 exercises
Push-Up
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
1 Set
Dumbbell Pullover
1 Set
Dumbbell Incline Bench Press (Hammer Grip)
1 Set
Dumbbell Incline Fly
1 Set
Dumbbell Seated One-Arm Tricep Extension
1 Set
Dumbbell Alternating Kickback
1 Set
Single-Leg Bench Dip
4 Sets x 15 Reps
Cable Shoulder Extension
1 Set
Machine Tricep Extension
1 Set
Day 5
legs
Est. 64 min
10 exercises
Treadmill Running
1 Set
Smith Machine Squat
1 Set
Barbell Calf Raise
1 Set
Dumbbell Seated Single-Leg Calf Raise
1 Set
Calf Press On Leg Press
1 Set
Machine Leg Press
1 Set
Machine Leg Extension
1 Set
Machine Seated Leg Curl
1 Set
Dumbbell Plie Squat
1 Set
bench butt
1 Set
Day 5
legs week 2
Est. 61 min
9 exercises
Treadmill Running
1 Set
Smith Machine Split Squat
1 Set
Smith Machine Squat
1 Set
Smith Machine Reverse Calf Raise
1 Set
Barbell Front Squat
1 Set
bench lunge 1 leg
4 Sets x 15 Reps
Barbell Glute Bridge
1 Set
horse kick
1 Set
Machine Hip Adduction
1 Set
