CHAD'S 5X5
Bulking
Advanced
Machine strength
Plan Details
The CHAD'S 5X5 routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout is not for the faint hearted. Take the rest intervals LITERALLY! 5X5 should always be done with with atleast 75% of 1RPM. 5X8 for hypertrophy and isolation for that extra pump. WARRIOR WORKOUT. Add an 7th day for arms if needed.
Routine detail
Mon
LEGS
Est. 48 min
5 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Tue
ARMS
Est. 74 min
8 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 5 Reps
Machine Tricep Extension
5 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 5 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Wed
CHEST AND BACK
Est. 76 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Barbell Rack Pull
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Thu
SHOULDERS DELTS AND TRAPS
Est. 65 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Fri
LEGS
Est. 48 min
5 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Sat
CHEST AND BACK
Est. 77 min
8 exercises
Barbell Decline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
