Davis Method
Bulking
Intermediate
Barbell
Plan Details
The Davis Method routine by MarrieBiskit is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on 5x5 compound movements with a few accessory movements added to each day. First 3 exercises are compound movements consisting of 7 sets of 8 reps. The first 2 sets are warmup sets. The final 5 sets are the working weight sets. Warmup set 2 is 5kg more than Warmup set 1. The working weight is then also 5kg more than workout set 2. This program follows a AB workout structure. A on Monday. B on Tuesday. Rest on Wednesday. A on Thursday. B on Friday. Rest on Saturday. Yoga on Sunday. Yoga is great for mobility which will assist in the big lifts. Try to increase the weight by 5kg each week for the 3 big lifts in A and B. 2,5kg increase each week for all other movements. 60 seconds rest. Ab rollouts and planks are 3 sets. Planks are 60 seconds each.
Routine detail
Mon
Monday
Est. 82 min
8 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Bench Press
7 Sets x 8 Reps
Barbell Bent-Over Row
7 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Tue
Tuesday
Est. 86 min
8 exercises
Barbell Front Squat
7 Sets x 8 Reps
Barbell Military Press
7 Sets x 8 Reps
Barbell Deadlift
7 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Plank
3 Sets
Barbell Reverse Curl
3 Sets x 8 Reps
Thu
Thursday
Est. 86 min
8 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Bench Press
7 Sets x 8 Reps
Barbell Bent-Over Row
7 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Fri
Friday
Est. 90 min
8 exercises
Barbell Front Squat
7 Sets x 8 Reps
Barbell Military Press
7 Sets x 8 Reps
Barbell Deadlift
7 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Plank
3 Sets
Sun
Sunday
Est. 62 min
1 exercise
Yoga
3 Sets
