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5x5 Weightlifting Program - 12 Weeks
Bulking
Advanced
Barbell
Plan Details
The 5x5 Weightlifting Program - 12 Weeks routine by pegasoadv is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
90 seconds between sets. 3 minutes between exercises
Routine detail
Mon
Biceps, calves, shoulders, triceps
Est. 77 min
7 exercises
Weighted chin ups
5 Sets x 5 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Smith Machine Reverse Calf Raise
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Rear Delt Row
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 5 Reps
Tue
Back, chest, hamstrings, quadriceps, traps
Est. 68 min
7 exercises
Weighted Pull-Up
3 Sets x 5 Reps
Weighted chest dip
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Decline Bench Rotational Sit-Up
3 Sets x 20 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Biceps, calves, shoulders, triceps
Est. 77 min
7 exercises
Preacher Curl Machine
5 Sets x 5 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Barbell Seated Calf Raise
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Barbell Rear Delt Row
5 Sets x 5 Reps
Barbell Overhead Tricep Extension
5 Sets x 5 Reps
Fri
Back, chest, hamstrings, quadriceps, traps
Est. 73 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Weighted Crunch
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 20 Reps
