KalebSpencer's 5 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The KalebSpencer's 5 Day Plan routine by KalebSpencerr is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a simple bulking 5-day split. Each day, we warm up for the workout with a stretch, then 30 seconds on an air bike, followed by 25 push-ups, then 25 sit-ups, and lastly, 10 pull-ups. Each day, once your workout is complete, finish it off with push-ups to failure, sit-ups to failure, and. pull-ups to failure. I hope this training plan works as well for you as it does for me!
Routine detail
Mon
Chest, Tricep, Shoulder
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Tue
Back, Bicep, Core
Est. 0 min
12 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 13 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
10 exercises
Barbell Clean
2 Sets x 8 Reps
Barbell Clean and Jerk
2 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Thu
Chest, Tricep, Shoulder
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 9 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 9 Reps
Dumbbell Lateral Raise
4 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 9 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Fri
Back, Bicep, Core
Est. 0 min
11 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
7 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Sat
.
Est. 0 min
0 exercises
This day is empty
Sun
.
Est. 0 min
0 exercises
This day is empty
