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Strength
Bulking
Advanced
Machine strength
Plan Details
The Strength routine by bdawgchilipants is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength focused with lots of hypertrophy
Routine detail
Day 1
Bench Push
Est. 92 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 20 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 2
Pull
Est. 89 min
10 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 3
Legs
Est. 91 min
9 exercises
Cable Pull Through
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Single-Leg Press
10 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 4
OHP Push
Est. 91 min
11 exercises
Barbell Push Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Day 5
DL Pull
Est. 78 min
10 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
