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@DeanTTraining 5x/wk
Bulking
Intermediate
Machine strength
Plan Details
The @DeanTTraining 5x/wk routine by holyabdullah is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
***Lower body volume/frequency is reduced as this is an upper body emphasis routine…this is probably still enough work to grow your legs at least some, however NOTE 1: Take 3+ minutes of rest between EACH & EVERY working set NOTE 2: Preferred tempo = controlled eccentric + explosive (but still under control) concentric NOTE 3: + symbol attached to the end of rep ranges means you have leeway to mildly exceed the rep range if you wish…anything beyond 15 or so reps is probably much more fuckery than necessary though NOTE 4: The volume recommendations (in terms of set count) can serve as a very good STARTING POINT but MAY need to be altered up/down depending on YOUR recoverability
Routine detail
Day 1
Workout Day #1
Est. 66 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Day 2
Workout Day #2
Est. 53 min
5 exercises
Machine Bench Press
2 Sets x 10 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Day 3
Workout Day #3
Est. 61 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
Workout Day #4
Est. 66 min
6 exercises
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Day 6
Workout Day #5
Est. 62 min
6 exercises
Machine Incline Chest Press
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
