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5 Day shitfest
Bulking
Advanced
Machine strength
Plan Details
The 5 Day shitfest routine by Compton is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A mix between Hypertrophy and strength training. Monday, Wednesday, and Friday are mostly heavy weight low rep for strength. Tuesday and Thursday are used primarily for accessory muscles and Hypertrophy.
Routine detail
Mon
Upr back/Heavy Chest/Biceps
Est. 122 min
13 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 8 Reps
Tue
Shoulders/Abs/Calves
Est. 150 min
17 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Pull up with balls
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Pull twists
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Wed
Abs/Heavy lower back/Biceps
Est. 155 min
17 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbell straight leg deadlift
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Out/Mid/Hammer 888
3 Sets x 12 Reps
Rest/Pause barbell bench
4 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Thu
Light chest/Shoulders/Calves
Est. 154 min
17 exercises
Barbell Military Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Standing Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
21's
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Fri
Heavy legs/Biceps
Est. 154 min
16 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
