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5 Day Bulking Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Bulking Plan routine by Deemos is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper&Lower Plan. Please ensure that you warn up well before starting the training. **Warm-up and Rest days are not included. **
Routine detail
Day 8
Day 5
Est. 59 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 8
Day 1
Est. 58 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Day 8
Day 2 - Leg
Est. 47 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 22 Reps
Decline Crunch
4 Sets x 12 Reps
Day 8
Day 3
Est. 66 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
Day 8
Day 4 - Leg
Est. 47 min
5 exercises
Barbell Sumo Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
