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5 Day Alif Routine (Bulking)
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Alif Routine (Bulking) routine by alifalif2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body
Est. 62 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
Lower Body
Est. 55 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Wed
Chest and Arm Day
Est. 59 min
7 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Thu
Leg Day
Est. 55 min
7 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Sumo Deadlift
1 Set x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Fri
Shoulder and Back Day
Est. 59 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
