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5 day (Upper, Lower, Push, Pull, Legs)
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The 5 day (Upper, Lower, Push, Pull, Legs) routine by raffaeu is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine focus on 5 days a week. It is a mix of Upper/Lower and Push/Push/Legs, to ensure you hit the same muscle twice per week. All sets are 3x12 because they focus on Hypertrophy.
Routine detail
Day 1
Upper body
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 2
Lower body
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Day 3
Push (Chest, Shoulders, Tricepts)
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
4 Sets
Day 4
Pull (Back, Biceps)
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Day 5
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
