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Abderrahmane's 5 Days Plan
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Abderrahmane's 5 Days Plan routine by AbderrahmaneBensmaine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day. While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle. To try this out I created this routine. I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!
Routine detail
Day 1
Upper Body
Est. 70 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 2
Lower body/Abs
Est. 62 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Hamstring Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Leg Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Chest/Arms
Est. 87 min
11 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Day 5
Legs/Abs
Est. 86 min
11 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 6
Back/Shoulders
Est. 65 min
9 exercises
Back Hyperextension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
