5 day plan
Bulking
Beginner
Machine strength
Plan Details
The 5 day plan routine by jossande is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs/Shoulders
Est. 145 min
14 exercises
Running
1 Set
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Tue
chest/tri
Est. 145 min
14 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Wed
Back/Bi
Est. 52 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
