Standard 1 v.5
Bulking
Intermediate
Machine strength
Plan Details
The Standard 1 v.5 routine by bvdh1972 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 70 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Step Machine
1 Set
Day 2
Legs
Est. 69 min
8 exercises
Rowing
1 Set
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Day 3
Back & Abs
Est. 67 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Elliptical Training
1 Set
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 4
Arms
Est. 69 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Step Machine
1 Set
Day 5
Shoulders & Abs
Est. 71 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
