Weekly Periodization (3-5 reps)
Bulking
Beginner
Barbell
Plan Details
The Weekly Periodization (3-5 reps) routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
CHEST
Est. 38 min
2 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Tue
BACK
Est. 39 min
3 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Thu
SHOULDERS & ABS
Est. 35 min
3 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Machine Deltoid Raise
2 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 5 Reps
Sat
LEGS
Est. 36 min
3 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Single-Leg Curl
3 Sets x 5 Reps
Sun
ARMS & ABS
Est. 41 min
2 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 5 Reps
