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6-week Streangth Week 1, 3, 5
Bulking
Intermediate
Machine strength
Plan Details
The 6-week Streangth Week 1, 3, 5 routine by TheDreb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Dynamic use 60-70% 1RM Max Effort continue adding weight until you can only do 3-5reps
Routine detail
Mon
Max Effort Chest and Biceps
Est. 45 min
6 exercises
Barbell Bench Press
1 Set x 3 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Tue
Dynamic Back
Est. 44 min
5 exercises
Pull-Up
1 Set
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
EZ Bar Straight Arm Pullover
3 Sets x 20 Reps
Wed
Cardio
Est. 18 min
12 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Swimming
1 Set
Boxing
1 Set
Field Sports
1 Set
Mountain Biking
1 Set
Thu
Max Effort Legs
Est. 25 min
5 exercises
Barbell Squat
1 Set x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Back Hyperextension
1 Set
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Fri
Dynamic Shoulders and Triceps
Est. 48 min
5 exercises
Dumbbell Seated Arnold Press
8 Sets x 3 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
