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5 Day god tier
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 5 Day god tier routine by Michaelbergm is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
para nivel básico e intermedio, 1 minuto y medio de descanso, 80% - 90% de esfuerzo final rpe, a darle átomos
Routine detail
Day 1
Chest and Bicep
Est. 73 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Wrist Curl
4 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
4 Sets x 8 Reps
Day 2
Legs and Shoulders
Est. 52 min
7 exercises
Dumbbell Lunge
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
lu raise
4 Sets x 6 Reps
Smith machine estocadas
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 3
Back and triceps
Est. 71 min
10 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Day 4
Legs and Shoulders #2
Est. 61 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 5
día 5
Est. 50 min
8 exercises
Cable Shrug
3 Sets x 8 Reps
double cable lateral raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
