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5x5 Full Body Strength Builder
Bulking
Intermediate
Machine strength
Plan Details
The 5x5 Full Body Strength Builder routine by Adharris0727 is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Jefit, 5x5 Copycat altered for Intermediate users, with equipment that is in my gym personally. A 20 day full body routine hitting both upper & lower body 2 times/ week. “Active Rest Day” = Stretching, Walking, Jogging, Etc. stay active but don’t over exert yourself, this is still a rest day.
Routine detail
Day 1
Upper Body
Est. 0 min
6 exercises
Cable Seated Row
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Machine Bicep Curl
5 Sets x 5 Reps
Day 2
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 3
Legs & Core
Est. 0 min
7 exercises
Machine Single-Leg Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 14,12,10 Reps
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Day 4
Upper Body
Est. 0 min
5 exercises
Cable Seated Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Bicep Curl
5 Sets x 5 Reps
Day 5
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Legs & Core
Est. 0 min
7 exercises
Cable Leg Kickback
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 14,12,10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Day 8
Upper Body
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Incline Chest Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 9
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 10
Legs & Core
Est. 0 min
5 exercises
Cable Leg Kickback
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Day 11
Upper Body
Est. 0 min
6 exercises
Cable Seated Row
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 12
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 13
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 14
Legs & Core
Est. 0 min
5 exercises
Machine Single-Leg Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 15
Upper Body
Est. 0 min
5 exercises
Cable Seated Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 16
Legs & Core
Est. 0 min
5 exercises
Cable Leg Kickback
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 17
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 18
Legs & Core
Est. 0 min
5 exercises
Cable Leg Kickback
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Dumbbell Step-Up
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 19
Upper Body
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Incline Chest Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 20
Rest Day
Est. 0 min
0 exercises
This day is empty
