ICF 5X5 Bulking Edition
Bulking
Intermediate
Barbell
Plan Details
The ICF 5X5 Bulking Edition routine by asaidkamel is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Week One Day 1 - Workout A Day 2 - Rest Day 3 - Workout B Day 4 - Rest Day 5 - Workout A Days 6 & 7 - Rest Week Two Day 1 - Workout B Day 2 - Rest Day 3 - Workout A Day 4 - Rest Day 5 - Workout B Days 6 & 7 - Rest progress every session Break times between sets are 3-5 minutes for the 5x5 sets
Routine detail
Any
Day A
Est. 73 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Any
Day B
Est. 67 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
