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HigginsWilson's 5 day Plan
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The HigginsWilson's 5 day Plan routine by HigginsWilson is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest shoulder Tricep
Est. 50 min
8 exercises
Machine Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Back Bicep
Est. 50 min
8 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Legs
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 4
Chest Back Shoulder
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
