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Fitness Model 5 Day
Bulking
Intermediate
Machine strength
Plan Details
The Fitness Model 5 Day routine by RAD75 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs (Quads/Calves)
Est. 52 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Tue
Chest & Triceps
Est. 59 min
8 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Wed
Shoulder & Abs
Est. 61 min
8 exercises
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Thu
Legs & Glutes
Est. 107 min
7 exercises
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Back & Bicep
Est. 57 min
8 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
