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Spapens 5 day pyramid training
Bulking
Intermediate
Machine strength
Plan Details
The Spapens 5 day pyramid training routine by patrick_spapens is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 days of asymmetrical pyramid training. depending on your diet this routine can be used for cutting, strength building, bulking or just to get some more definition in your current physique. Choose a diet that fits your goals. Each training day should have about one hour to 75 minutes of weight lifiting. for cutting, please also add the occasional cardio session. When you don't want to do cardio, try to do four sets of 10 to 12 reps for each exercise but go heavy for 4 sets of 8 reps on the main lifts, like bench press, shoulder, press, barbell row, squat, deadlift. Have fun
Routine detail
Day 1
Arms
6 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Seated Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension
4 Sets x 15,12,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15,12,8,6 Reps
Day 2
Legs
6 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15,12,8,6 Reps
Machine Seated Calf Raise
4 Sets x 15,12,8,6 Reps
Day 3
Chest
5 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Cable Decline Chest Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15,12,8,6 Reps
Day 4
Back
6 exercises
Barbell Snatch Deadlift
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 15,12,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Back Hyperextension
4 Sets x 15,12,10,10 Reps
Day 5
Shoulders
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,1010,1010 Reps
Dumbbell Alternating Front Raise
4 Sets x 15,12,10,10 Reps
Cable Reverse Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,8,6 Reps
Smith Machine Upright Row
4 Sets x 15,12,8,6 Reps
