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5 day bodybuilding
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General
Advanced
Barbell
Plan Details
The 5 day bodybuilding routine by nd.quigley is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
designed for bodybuilding and compound strength. if you need an extra rest day drop day 5, then day 2 if you need another.
Routine detail
Day 1
Day 1: Upper Body
Est. 46 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
Day 2: Lower Body
Est. 46 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Day 3
Day 3: Back and Biceps
Est. 46 min
5 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 4
Day 4: Lower Body
Est. 46 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 5
Day 5: Upper Body
Est. 46 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
