Tord 5-6/week ppl plan
Bulking
Beginner
Machine strength
Plan Details
The Tord 5-6/week ppl plan routine by joelbaars is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
All round bodybuilding as goal. Slightly higher volume on glutes. Beginner level but with approximately 1 yr experience. 10 - 20 working sets per muscle group is the goal. Use 2-3 warm-up sets at 50-70-(90%) intensity for bigger compound lifts such as bb squat, bb bench press etc. Perhaps 1 warm-up set for smaller isolated exercises at 50-70% intensity. These are not counted in the 3 included sets. The 3 included sets are all working set at maximum intensity All working sets performed to or at least close to failure.
Routine detail
Day 1
Push 1
Est. 59 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pull 1
Est. 47 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Legs 1
Est. 55 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Push 2
Est. 53 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 5
Pull 2
Est. 49 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 6
Legs 2
Est. 59 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
