5 x 5 Keep it Simple Bulking

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RATING: 89 (FROM 1 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A simple 5x5 based routine for adding mass.

4 days per week, 2 way split

Keep it simple to add some bulk.

Recommended 6 weeks before change to routine to avoid plateu.

Monday
Wednesday
Friday
Saturday

Upper Body A 5 exercises, 49 mins

Barbell Bench Press	7x5 reps	rest: 150s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	5x5 reps	rest: 45s
Dumbbell Tricep Extension	3x8 reps	rest: 45s

Lower Body A 4 exercises, 42 mins

Barbell Deadlift	7x5 reps	rest: 60s
Barbell Squat	3x20 reps	rest: 60s
Box Single-Leg Push-Off	5x20 reps	rest: 60s
Dumbbell Seated Calf Raise	1x30 reps	rest: 60s

Upper Body A 5 exercises, 50 mins

Barbell Bench Press	7x5 reps	rest: 150s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	5x5 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s