Ultimate 5x5

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is based in the famous 5x5 workout and is suitable for beginners and advanced alike, rotate between workout A and B each week. So each week you will spend 2 days lifting 2 days cardio and 2 days rest. Start with 3/4 if your max i.e if you can bench 100kg for 10 reps start with 75kg, you will preform 5 reps and 5 sets if each exercise with 90 secs between sets and 3 mins between exercises. Good form is a must! In your 2 cardio days the choice is yours but whatever you choose make sure your sweating ! Leisurely strolls on treadmills are for old lady's :-)

Workout A. Day 1 5 exercises, 48 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Pull-Up	3x5 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 90s

workout A. Day 2 2 exercises, 43 mins

	Elliptical Training	3x8 reps	rest: 30s
	Jump Rope	3x8 reps	rest: 10s

Workout A. Day 3 5 exercises, 48 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Pull-Up	3x5 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 90s

Workout A. Day 4 2 exercises, 43 mins

	Treadmill Running	3x8 reps	rest: 30s
	Step Machine	3x8 reps	rest: 10s

Workout A. Day 5 5 exercises, 48 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Pull-Up	3x5 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 90s

OFF 0 exercises, 0 min

Workout B. Day 1 6 exercises, 47 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Deadlift	1x5 reps	rest: 90s
Smith Machine Shoulder Press	5x5 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 90s
Preacher Curl Machine	3x5 reps	rest: 90s
Back Hyperextension	3x5 reps	rest: 90s

Workout B. Day 2 2 exercises, 43 mins

	Rowing	3x8 reps	rest: 30s
	Jump Rope	3x8 reps	rest: 10s

Workout B. Day 3 6 exercises, 47 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Deadlift	1x5 reps	rest: 90s
Smith Machine Shoulder Press	5x5 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 90s
Preacher Curl Machine	3x5 reps	rest: 90s
Back Hyperextension	3x5 reps	rest: 90s

Workout B. Day 4 2 exercises, 43 mins

	Treadmill Running	3x8 reps	rest: 30s
	Jump Rope	3x8 reps	rest: 10s

Workout B. Day 5 6 exercises, 47 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Deadlift	1x5 reps	rest: 90s
Smith Machine Shoulder Press	5x5 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 90s
Preacher Curl Machine	3x5 reps	rest: 90s
Back Hyperextension	3x5 reps	rest: 90s