5 day routine + football
Bulking
Intermediate
Barbell
Plan Details
The 5 day routine + football routine by kpiii is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Basic equipment, full since monday
Routine detail
Mon
Arms
Est. 49 min
8 exercises
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Tue
Chest
Est. 45 min
5 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Wed
Legs
Est. 56 min
8 exercises
Bench Leg and Hip Stretch
2 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Standing Calf Raise
6 Sets x 12 Reps
Barbell Seated Calf Raise
6 Sets x 12 Reps
Thu
Back
Est. 41 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Fri
Shoulders
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Sun
Football / Soccer
Est. 27 min
1 exercise
Running
1 Set
