5d Gain
Bulking
Intermediate
Barbell
Plan Details
The 5d Gain routine by shutichmarco is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lean muscle gain
Routine detail
Mon
Chest and Back
Est. 48 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Tue
Legs and shoulders
Est. 46 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Wed
chest and triceps
Est. 44 min
5 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 15 Reps
Thu
back and biceps
Est. 48 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Fri
Legs
Est. 36 min
4 exercises
Barbell Front Squat
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
