jonnytheb's 5 Day Plan
Bulking
Advanced
Machine strength
Plan Details
The jonnytheb's 5 Day Plan routine by jonnytheb is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push pull legs
Routine detail
Day 1
Push
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 2
Pull
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Day 4
Upper
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 5
Lower
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
