Killer Mass 5x5 - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Killer Mass 5x5 - JEFIT

Killer Mass 5x5 banner

Killer Mass 5x5

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Killer Mass 5x5 routine by Paul_43_2002 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Week 1: 5x5 Week 2: 5x5 Week 3: 5x4 Week 4: 5x3 Week 5: 5x2

Routine detail

Mon

Biceps

Est. 0 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Behind The Back Cable Curl Demonstration

Behind The Back Cable Curl

5 Sets x 5 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 5 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

5 Sets x 5 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

5 Sets x 5 Reps

Tue

Shoulders

Est. 0 min

8 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 20 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

5 Sets x 5 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Wed

Paul's Leg Symmetry Alt

Est. 0 min

10 exercises

Single-Leg Hack Squat Demonstration

Single-Leg Hack Squat

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Glutes One Leg Kickback Machine Demonstration

Glutes One Leg Kickback Machine

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Wed

Legs

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 5 Reps

Thu

Triceps

Est. 0 min

8 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

5 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 5 Reps

Standing Cable Oblique Push Down Demonstration

Standing Cable Oblique Push Down

3 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 20 Reps

Fri

Back

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Sun

Chest

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 5 Reps

Cable Crossover - Low Grip Demonstration

Cable Crossover - Low Grip

5 Sets x 5 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 5 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 5 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps