Loading...
5 Day Workout
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Workout routine by Geomigrator is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building your body, getting ripped, and keeping your weekends to yourself!
Routine detail
Mon
Chest
Est. 45 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Reverse Crunch
4 Sets x 10 Reps
Tue
Legs
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Wed
Shoulders and Abs
Est. 53 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Thu
Back
Est. 49 min
6 exercises
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Fri
Biceps and Triceps
Est. 79 min
9 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Maintenance
Est. 52 min
6 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
