Strength/Volume - focus
Bulking
Intermediate
Machine strength
Plan Details
The Strength/Volume - focus routine by HansThomas is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2.program of the year. Ok so for the 1/3 part i trained 5x5 2split program for fast gain in strengt, and now im going to focus more on every musclegroup day by day. In the 3/3 part i will make a high rep program to get ripped for the summer. For this program take 2days on, and one day off etc.
Routine detail
Day 1
Chest/Shoulders
Est. 71 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Back/Abs
Est. 59 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 3
Legs/Abs
Est. 62 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 4
Triceps/Biceps
Est. 50 min
7 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 5
Core at home everyday (each exercise 30sec with no break)
Est. 21 min
10 exercises
Plank
1 Set
Side Bridge
1 Set
Side Bridge
1 Set
Plank with one arm and one leg
1 Set
Plank with one arm and one leg
1 Set
Plank
1 Set
Side plank one leg
1 Set
Side plank one leg
1 Set
Superman plank
1 Set
Push-Up
1 Set x 30 Reps
