5 5 5
Bulking
Advanced
Body
Plan Details
The 5 5 5 routine by bigbcreations is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 68 min
8 exercises
Rowing
1 Set
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Forearm Plank with Hip Abduction
3 Sets x 1 Reps
Day 2
Back
Est. 88 min
8 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Machine Assisted Chin-Up
5 Sets x 5 Reps
Back Hyperextension
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Sit-Up
3 Sets x 100 Reps
Machine Ab Crunch
5 Sets x 5 Reps
Day 3
Arms
Est. 134 min
13 exercises
Rowing
1 Set
Dumbbell Hammer Curl
5 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 5 Reps
Dumbbell Incline Tricep Extension
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Sit-Up
3 Sets x 100 Reps
Machine Ab Crunch
5 Sets x 5 Reps
Day 4
Legs
Est. 110 min
9 exercises
Step Machine
1 Set
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Hip Adduction
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Sit-Up
5 Sets x 100 Reps
Machine Ab Crunch
5 Sets x 5 Reps
Day 5
Shoulders
Est. 98 min
11 exercises
Arm Circles
3 Sets x 100 Reps
Jump Rope
1 Set
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Barbell High Front Raise
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Weight Plate Front Raise
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 5 Reps
Plank
3 Sets
Day 6
Abs
Est. 74 min
7 exercises
Step Machine
1 Set
Sit-Up
3 Sets x 100 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 1 Reps
Machine Ab Crunch
3 Sets x 8 Reps
