UQAM Mon2Fri
Bulking
Beginner
Machine strength
Plan Details
The UQAM Mon2Fri routine by HilalK is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Routine detail
Mon
Back day
Est. 48 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Tue
Chest & Abs
Est. 56 min
11 exercises
Machine Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
V-Up
3 Sets x 7 Reps
Air Bike
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Legs day
Est. 41 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 10 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Thu
Shoulders & Abs
Est. 47 min
10 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
V-Up
3 Sets x 7 Reps
Air Bike
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Fri
Arms day
Est. 40 min
9 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
