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Mike's 5x5x5 workout
Bulking
Intermediate
Machine strength
Plan Details
The Mike's 5x5x5 workout routine by Coltteammember is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 exercises, 5 sets, 5 days a week.
Routine detail
Day 1
chest day
Est. 106 min
5 exercises
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Day 2
leg day
Est. 72 min
5 exercises
Calf Extension Machine
5 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Day 3
shoulder day
Est. 85 min
5 exercises
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Single Dumbell Inclined Reverse Front Raise
5 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
5 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Day 4
bicept + tricept day
Est. 88 min
5 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
5 Sets x 8 Reps
Dumbbell Decline Tricep Extension
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Day 15
back day
Est. 87 min
5 exercises
Dual Cable Triceps Extension
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
