JS - 5 3 2 Strength Program
Bulking
Advanced
Machine strength
Plan Details
The JS - 5 3 2 Strength Program routine by kelan2 is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
P1 - Chest & Abs
Est. 65 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 2
P1 - Legs
Est. 69 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 3
P1 - Back & Abs
Est. 61 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Day 4
P1 - Shoulders & Traps
Est. 55 min
6 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
P1 - Total & Arms
Est. 86 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 5 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 6
P2 - Chest & Abs
Est. 78 min
9 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Reverse Grip Incline Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Day 7
P2 - Legs
Est. 64 min
7 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Front Squat
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 8
P2 - Back & Abs
Est. 58 min
7 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
One Arm Straight Arm Pulldown
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Side Plank
3 Sets x 8 Reps
Day 9
P2 - Shoulders & Traps
Est. 51 min
6 exercises
Barbell Shoulder Press
3 Sets x 3 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 3 Reps
Barbell Behind the Back Shrug
4 Sets x 6 Reps
Day 10
P2 - Total & Arms
Est. 75 min
9 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Dumbbell Incline Tricep Extension
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Curl
3 Sets x 3 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Behind The Back Cable Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 3 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Day 11
P3 - Chest & Abs
Est. 63 min
7 exercises
Barbell Bench Press
2 Sets x 2 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Decline Bench Press
4 Sets x 5 Reps
Machine Fly
4 Sets x 6 Reps
Decline Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 12
P3 - Legs
Est. 62 min
7 exercises
Barbell Squat
2 Sets x 2 Reps
One Leg Press
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Standing Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 13
P3 - Back & Abs
Est. 53 min
7 exercises
Barbell Bent-Over Row
2 Sets x 2 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Seated Cable Row (Wide)
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Smith Machine Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Side Plank
3 Sets x 2 Reps
Day 14
P3 - Shoulders & Traps
Est. 49 min
6 exercises
Barbell Shoulder Press
2 Sets x 2 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Cable Deltoid Raise
4 Sets x 6 Reps
Barbell Shrug
2 Sets x 2 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Day 15
P3 - Total & Arms
Est. 62 min
9 exercises
Barbell Deadlift
2 Sets x 2 Reps
Barbell Bench Press (Close Grip)
2 Sets x 2 Reps
EZ Bar Tricep Extension
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Barbell Curl
2 Sets x 2 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 2 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
