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Anthony’s 5x5
AUTOPLAY
Bulking
Beginner
Barbell
Plan Details
The Anthony’s 5x5 routine by JesterSpirit is a 10 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
There are three workouts. A,B and grip/core. Week 1 is A B A Grip/core and week 2 is B A B grip/core
Routine detail
Day 1
Week 1 A
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Week 1
Est. 0 min
0 exercises
This day is empty
Day 3
Week 1 B
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Week 1 Grip/Core
Est. 0 min
4 exercises
Farmers walk (dumbbells)
3 Sets x 8 Reps
Weight Plate Pinch
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Week 1 A
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 8
Week 2 B
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 9
Week 2
Est. 0 min
0 exercises
This day is empty
Day 10
Week 2 A
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 11
Week 2 Grip/Core
Est. 0 min
4 exercises
Farmers walk (dumbbells)
3 Sets x 8 Reps
Weight Plate Pinch
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Day 12
Week 2 B
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
