5 x 5 Strength Routine
Bulking
Intermediate
Barbell
Plan Details
The 5 x 5 Strength Routine routine by hammer79 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1 (bulking wks 1-6)
Est. 80 min
12 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Sit-Up
5 Sets x 5 Reps
Air Bike
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Day 1
Day 1 (peaking wks 7-9)
Est. 29 min
5 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
Sit-Up
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 3
Day 2 (bulking 4-6 wks)
Est. 44 min
6 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 3
Day 2 (peaking wks 7-9)
Est. 29 min
5 exercises
Barbell Military Press
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 5
Day 3 (bulking 4-6 wks)
Est. 38 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Bench Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
Day 3 (peaking wks 7-9)
Est. 28 min
5 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
Bench Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
