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5 Day Bulking 1 week
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5 Day Bulking 1 week routine by ArmandoMaldonado is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 5 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Mon
(Chest)
Est. 0 min
21 exercises
Push-Up
5 Sets x 12 Reps
Smith Machine Bench Press
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Smith Machine Decline Bench Press
5 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline One-Arm Press
5 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 12 Reps
Cable Incline Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Incline Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Stability Ball Trunk Rotation
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Treadmill Running
5 Sets
Tue
(Back)
Est. 0 min
22 exercises
Machine Assisted Pull-Up
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Smith Machine Bent-Over Row
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Cable Elevated Row
5 Sets x 12 Reps
Cable One-Arm Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
5 Sets x 12 Reps
Machine Iso Lateral High Row
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Stability Ball Trunk Rotation
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Walking
5 Sets
Wed
(Shoulder)
Est. 0 min
22 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Barbell Front Raise
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Stability Ball Trunk Rotation
5 Sets x 12 Reps
Thu
(Legs)
Est. 0 min
20 exercises
Smith Machine Squat
5 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Machine Single-Leg Press
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Glute Kickback (Kneeling)
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Stability Ball Trunk Rotation
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Walking
5 Sets
Fri
(Arms,Triciep)
Est. 0 min
20 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 12 Reps
Machine Dip
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Stability Ball Trunk Rotation
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Indoor Cycling
1 Set
