Flex This Rotation
Bulking
Advanced
Barbell
Plan Details
The Flex This Rotation routine by jlhflex is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed as a high volume and high intensity workout. I use this routine as a rotating routine. For example, start on day one, continue day two, three, four and on day five rest. Start over at day one, following the same pattern. This will allow 72 hours of rest per muscle group. The only exception is calves and abs. I normally exercise calves and abs everyday usually at the end of my workout or a later part of the day. feel free to adjust this workout according to your fitness level. You may add 2 days off instead of 1 or place a rest day between day 2 and day 3. Tweak this according to your needs. I have followed many routines over the course of the last 30 years. I followed the typical bro split, 5 and 6 days a week for many years of became stagnant. I changed this to the 4-day schedule as mentioned above and noticed great improvement even as a veteran bodybuilder. This will give you at least 2 days Per muscle group. Good luck and add me as a friend if you need any assistance! Happy gym time!
Routine detail
Day 1
Day 1 Chest and Tris
Est. 119 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
lower, upper and high cross over
9 Sets x 8 Reps
Flat Dumbbell hammer press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 2
Day 2 Legs
Est. 90 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
smith machine hack
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
seated calves(on press)
4 Sets x 8 Reps
military seated calf raised
4 Sets x 8 Reps
Day 3
Day 3 Back and Bis
Est. 118 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
meadow rows
4 Sets x 8 Reps
cable high row Unilateral supine
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
cable pull over
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 4
Day 4 Shoulders
Est. 97 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
single arm Smith machine shrugs
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 5
Day Any calves and abs
Est. 26 min
4 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
