5 days/week
Bulking
Intermediate
Machine strength
Plan Details
The 5 days/week routine by Zednicekm is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 days per week intermediate.
Routine detail
Day 1
Upper (Chest)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 2
Lower (Squat)
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 3
Upper (Shoulders)
Est. 0 min
6 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 4
Upper (Back)
Est. 0 min
4 exercises
Barbell Incline Bench Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 5
Lower (Deadlift)
Est. 0 min
4 exercises
Barbell Romanian Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
