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Alexo
Bulking
Advanced
Barbell
Plan Details
The Alexo routine by alexoth is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper strength
Est. 57 min
6 exercises
Decline Crunch
4 Sets x 20 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 2
Lower strength
Est. 57 min
6 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Deadlift
2 Sets x 7 Reps
Machine Leg Press
3 Sets x 8 Reps
Sldl
3 Sets x 8 Reps
Day 3
Push
Est. 49 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Fly
1 Set
Day 4
Pull
Est. 50 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Day 5
Legs
Est. 52 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
