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High Weights/Low Reps
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The High Weights/Low Reps routine by dquarles93 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 240 min
14 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weighted Side Rotation
3 Sets x 45 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Walking
1 Set
Day 2
Arms
Est. 240 min
14 exercises
Barbell Curl
3 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Walking
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Day 3
Legs
Est. 127 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Split Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Machine Hip Adduction
3 Sets x 6 Reps
Walking
1 Set
Day 4
Shoulders
Est. 214 min
15 exercises
Barbell Upright Row
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Decline Crunch
3 Sets x 35 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Weighted Side Rotation
3 Sets x 45 Reps
Walking
1 Set
Step Machine
1 Set
Day 5
Back
Est. 240 min
15 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Power Clean from Blocks
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Weighted Side Rotation
3 Sets x 45 Reps
Walking
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
