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Starting strength (Volume, 5x5-Max, 3x12)
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Starting strength (Volume, 5x5-Max, 3x12) routine by FitnesFlow is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper body A
Est. 240 min
16 exercises
Barbell Bench Press
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Pull-Up
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Machine Fly
5 Sets x 20 Reps
Dumbbell Pullover
5 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 20 Reps
Cable Seated Row
5 Sets x 20 Reps
Cable Cross-Over
5 Sets x 5 Reps
Machine Landmine Row (Reverse Grip)
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Machine Unilateral Row
5 Sets x 5 Reps
Day 2
Lower body A
Est. 110 min
10 exercises
Barbell Glute Bridge
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Plank
5 Sets
Kettlebell Goblet Squat
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Hip Adduction
5 Sets x 5 Reps
Back Hyperextension
5 Sets x 5 Reps
Day 3
Upper body B
Est. 240 min
8 exercises
Barbell Incline Bench Press
10 Sets x 20 Reps
Dumbbell Incline Bench Press
10 Sets x 20 Reps
Chin-Up with Knee Raise
10 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
10 Sets x 20 Reps
Weighted Tricep Dip
10 Sets x 20 Reps
Cable Shoulder Extension
10 Sets x 20 Reps
Dumbbell One-Arm Row
10 Sets x 20 Reps
Machine Vertical Row (Close Grip)
10 Sets x 20 Reps
Day 4
Lower body B
Est. 127 min
11 exercises
Machine Leg Extension
5 Sets x 5 Reps
Dumbbell Walking Lunge
5 Sets x 5 Reps
Machine Single-Leg Extension
5 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Machine Single-Leg Curl
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Day 5
Arms & Shoulders A
Est. 240 min
26 exercises
Machine Reverse Fly
10 Sets x 5 Reps
Weighted Bench Dip
10 Sets x 5 Reps
Dumbbell Lateral Raise
10 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
10 Sets x 5 Reps
Cable Front Raise
10 Sets x 5 Reps
Dumbbell Seated Tricep Press
10 Sets x 5 Reps
Preacher Curl Machine
10 Sets x 5 Reps
Dumbbell Seated Bicep Curl
10 Sets x 5 Reps
Barbell Rear Tricep Extension
10 Sets x 5 Reps
Dumbbell Seated Bicep Curl
10 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 5 Reps
EZ Bar Curl
10 Sets x 5 Reps
Dumbbell Decline Tricep Extension
10 Sets x 5 Reps
Bench Dip
10 Sets x 5 Reps
Dumbbell Seated Arnold Press
10 Sets x 5 Reps
Dumbbell One-Arm Front Raise
10 Sets x 5 Reps
Dumbbell Shoulder Shrug
10 Sets x 5 Reps
Dumbbell Incline Tricep Extension
10 Sets x 5 Reps
EZ Bar Decline Tricep Extension
10 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
10 Sets x 5 Reps
Barbell Bench Press (Close Grip)
10 Sets x 5 Reps
Dumbbell Hammer Curl
10 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 5 Reps
Dumbbell Seated Hammer Curl
10 Sets x 5 Reps
Tricep Push-Up
10 Sets x 5 Reps
Barbell Military Press
10 Sets x 5 Reps
Day 6
Arms & Shoulders B
Est. 0 min
0 exercises
This day is empty
