5 Week Bulk
Bulking
Advanced
Machine strength
Plan Details
The 5 Week Bulk routine by dauntaekingsr is a 26 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
For those who want to push their body's and get more out of their workouts, this routine has been designed to push your muscles, lift heavier weight and switch up your training method to gain more in muscle size and strength. This is perfect for those who have grown accustom to their current workout routine and want a challenge through alternating various body parts trained, increasing weight lifted and decreasing rep count. Why This Routine Works This is a 5 week training program that focuses on your body's ability to increase muscle size, gain strength and improving the endurance of your training. Though you will only be training 4 times a week, you will be working out each body part twice, thus allowing for optimal growth and gains. By alternating the body parts that are worked during your exercise days, you are increasing your ability to develop the pump for your workout and push through the heavier weight. While you are also training to gain muscle size and strength; through this workout program and lower rest periods, you will be able to burn more calories thus helping you build a defined and lean look. During the first 4 weeks of training you will increase the amount of weight while also decreasing the amount of reps that you are performing. This method pushes you to use your muscles to lift the heavier weight, including the little ones for improve gaining in size and strength. On the final week you will want to return back to the original rep number of 12 reps per set to pump up the muscles and improve your gains. Workout Day Split Week 1 Day 1 Arms and Legs Day 2 Back, Chest, Shoulders and Abs Day 3 Arms and Legs Day 4 Back, Chest, Shoulders and Abs Week 2 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 3 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 4 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 5 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Gaining Size and Strength Training Stats Week 1 Day 1 Total Workout Time : 42 Minutes Day 1 Total Rest Time : 38 Minutes Day 2 Total Workout Time : 44 Minutes Day 2 Total Rest Time : 41 Minutes Day 3 Total Workout Time : 49 Minutes Day 3 Total Rest Time : 46 Minutes Day 4 Total Workout Time : 50 Minutes Day 4 Total Rest Time : 45 Minutes Week 2 Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 39 Minutes Day 2 Total Workout Time : 47 Minutes Day 2 Total Rest Time : 45 Minutes Day 3 Total Workout Time : 44 Minutes Day 3 Total Rest Time : 40 Minutes Day 4 Total Workout Time : 47 Minutes Day 4 Total Rest Time : 45 Minutes Week 3 Day 1 Total Workout Time : 40 Minutes Day 1 Total Rest Time : 35 Minutes Day 2 Total Workout Time : 38 Minutes Day 2 Total Rest Time : 36 Minutes Day 3 Total Workout Time : 46 Minutes Day 3 Total Rest Time : 43 Minutes Day 4 Total Workout Time : 39 Minutes Day 4 Total Rest Time : 36 Minutes Week 4 Day 1 Total Workout Time : 45 Minutes Day 1 Total Rest Time : 39 Minutes Day 2 Total Workout Time : 39 Minutes Day 2 Total Rest Time : 36 Minutes Day 3 Total Workout Time : 40 Minutes Day 3 Total Rest Time : 35 Minutes Day 4 Total Workout Time : 38 Minutes Day 4 Total Rest Time : 35 Minutes Week 5 Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 40 Minutes Day 2 Total Workout Time : 34 Minutes Day 2 Total Rest Time : 32 Minutes Day 3 Total Workout Time : 38 Minutes Day 3 Total Rest Time : 35 Minutes Day 4 Total Workout Time : 39 Minutes Day 4 Total Rest Time : 36 Minutes Equipment Used Barbell Dumbbell Strength Machine Cable Machine Leg Machine Bench Weight Plate Parallel Bars Pull Up Bars EZ Bar Preacher Bench Hyper-Extension Bench Nutrition Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Day 1
Arms and Legs
Est. 0 min
10 exercises
Barbell Squat
5 Sets x 5,5,4,4,4 Reps
Barbell Standing Calf Raise
5 Sets x 5,5,4,4,4 Reps
Machine Leg Extension
5 Sets x 5,5,4,4,4 Reps
Machine Seated Leg Curl
5 Sets x 5,5,4,4,4 Reps
Barbell Tricep Extension
5 Sets x 5,5,4,4,4 Reps
Barbell Curl
5 Sets x 5,5,4,4,4 Reps
Dumbbell Tricep Extension
5 Sets x 5,5,4,4,4 Reps
Dumbbell Incline Curl
5 Sets x 5,5,4,4,4 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 5,5,4,4,4 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 5,5,4,4,4 Reps
Day 2
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 10 Reps
Crunch
2 Sets x 50 Reps
Parallel Bar Hip Raise
4 Sets x 25 Reps
Plank
1 Set
Day 3
Arms and Legs
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Calf Press On Leg Press
4 Sets x 5 Reps
Machine Single-Leg Extension
4 Sets x 5 Reps
Machine Single-Leg Curl
4 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 5 Reps
Dumbbell Concentration Curl
4 Sets x 5 Reps
Bench Dip
2 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Day 4
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Dumbbell Decline Press
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Air Bike
2 Sets x 50 Reps
Leg Raise
2 Sets x 25 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Day 5
Week 2
Est. 0 min
7 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Day 6
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
T Bar Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Plank
4 Sets
Day 7
Arms and Legs
Est. 0 min
12 exercises
Barbell Front Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 5 Reps
Day 8
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Parallel Bar Hip Raise
4 Sets x 5 Reps
Oblique Crunch
4 Sets x 5 Reps
Day 9
Arms and Legs
Est. 0 min
12 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 16 Reps
Day 10
Week 3
Est. 0 min
0 exercises
This day is empty
Day 11
Back, Chest, Shoulders and Abs
Est. 0 min
10 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Machine Fly
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Day 12
Arms and Legs
Est. 0 min
12 exercises
Barbell Curl
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Barbell Tricep Extension
4 Sets x 5 Reps
Dumbbell Concentration Curl
4 Sets x 5 Reps
Bench Dip
2 Sets x 25 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 5 Reps
Day 13
Back, Chest, Shoulders and Abs
Est. 0 min
12 exercises
T Bar Row
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Pullover
4 Sets x 5 Reps
Back Hyperextension
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Front Raise
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Crunch
2 Sets x 100 Reps
Oblique Crunch
4 Sets x 25 Reps
Plank
4 Sets
Day 14
Arms and Legs
Est. 0 min
14 exercises
Machine Single-Leg Press
4 Sets x 5 Reps
Dumbbell Single-Leg Squat
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 5 Reps
Machine Single-Leg Calf Press
4 Sets x 7 Reps
Machine Single-Leg Extension
4 Sets x 5 Reps
Machine Single-Leg Curl
4 Sets x 5 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 7 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 6 Reps
Day 15
Week 4
Est. 0 min
0 exercises
This day is empty
Day 16
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 25 Reps
Parallel Bar Hip Raise
4 Sets x 25 Reps
Day 17
Arms and Legs
Est. 0 min
10 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Calf Raise
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Hip Abduction
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Barbell Tricep Extension
4 Sets x 6 Reps
Day 18
Back, Chest, Shoulders and Abs
Est. 0 min
10 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Rear Military Press
4 Sets x 5 Reps
Dumbbell Incline Bench Row
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 5 Reps
Cable V Bar Pulldown
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Reverse Crunch
2 Sets x 50 Reps
Parallel Bar Hip Raise
4 Sets x 25 Reps
Day 19
Arms and Legs
Est. 0 min
13 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Machine Hip Abduction
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 6 Reps
Day 20
Week 5
Est. 0 min
0 exercises
This day is empty
Day 21
Back, Chest, Shoulders and Abs
Est. 0 min
11 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Leg Raise
4 Sets x 50 Reps
Parallel Bar Hip Raise
4 Sets x 50 Reps
Day 22
Arms and Legs
Est. 0 min
13 exercises
EZ Bar Curl
4 Sets x 15,14,13,12 Reps
Dumbbell Tate Press
4 Sets x 15,14,13,12 Reps
Cable Standing Curl
4 Sets x 15,14,13,12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,14,13,12 Reps
Barbell Squat
4 Sets x 15,14,13,12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15,14,13,12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15,14,13,12 Reps
Machine Leg Extension
4 Sets x 15,14,13,12 Reps
Machine Leg Curl (Prone)
4 Sets x 15,14,13,12 Reps
Machine Hip Abduction
4 Sets x 15,14,13,12 Reps
Machine Hip Adduction
4 Sets x 15,14,13,12 Reps
Day 23
Back, Chest, Shoulders and Abs
Est. 0 min
10 exercises
T Bar Row
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Crunch
4 Sets x 50 Reps
Parallel Bar Hip Flexion
4 Sets x 50 Reps
Plank
2 Sets
Day 24
Arms and Legs
Est. 0 min
14 exercises
Barbell Front Squat
4 Sets x 15,14,13,12 Reps
Machine Seated Leg Curl
4 Sets x 15,14,13,12 Reps
Machine Leg Extension
4 Sets x 15,14,13,12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15,14,13,12 Reps
Donkey Calf Raise
4 Sets x 15,14,13,12 Reps
Machine Hip Abduction
4 Sets x 15,14,13,12 Reps
Machine Hip Adduction
4 Sets x 15,14,13,12 Reps
Machine Seated Calf Raise
4 Sets x 15,14,13,12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,14,13,12 Reps
Barbell Preacher Curl
4 Sets x 15,14,13,12 Reps
Cable Dual Overhead Curl
4 Sets x 15,14,13,12 Reps
Cable Shoulder Extension
4 Sets x 15,14,13,12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,14,13,12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15,14,13,12 Reps
Day 25
PF 60 Sec Burnout
Est. 0 min
2 exercises
PF Circuit
20 Sets x 100 Reps
Free Workout(Max)
20 Sets x 100 Reps
Day 26
Great Job…Workout Complee
Est. 0 min
0 exercises
This day is empty
