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PMB 5 Day
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PMB 5 Day routine by panoramainst is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 109 min
8 exercises
Warm Up
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
2 Sets x 40 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 40 Reps
Day 2
Back and Traps
Est. 107 min
8 exercises
Warm Up
1 Set
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 40 Reps
Barbell Shrug
2 Sets x 5 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Shrug
1 Set x 40 Reps
Day 3
Quads and Calves
Est. 111 min
8 exercises
Warm Up
1 Set
Barbell Squat
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 40 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Dumbbell Single-Leg Calf Raise
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 40 Reps
Day 5
Shoulders and Biceps
Est. 110 min
8 exercises
Warm Up
1 Set
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Seated Bicep Curl
1 Set x 40 Reps
Day 6
Deadlift and Hamstrings
Est. 110 min
8 exercises
Warm Up
1 Set
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 40 Reps
Cable Seated Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
