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Round 5
Bulking
Intermediate
Machine strength
Plan Details
The Round 5 routine by jdlafonjr is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs and Shoulders
Est. 104 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Day 2
Abs and Forearms
Est. 65 min
8 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Judo Flip
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Grip Bench
4 Sets x 8 Reps
Day 3
Chest and Biceps
Est. 95 min
12 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Day 4
Abs and Cardio
Est. 65 min
6 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Medicine Ball Throw (Stability Ball)
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Rowing
1 Set
Day 5
Back and Triceps
Est. 96 min
12 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 6
Abs and Forearms
Est. 59 min
8 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Grip Bench
3 Sets x 8 Reps
Day 7
Stretching and Cardio
Est. 63 min
2 exercises
Yoga
1 Set
Walking
1 Set
Day 8
Short on Time
Est. 37 min
8 exercises
Barbell Deadlift
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Day 9
Cardio Circut
Est. 57 min
6 exercises
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
