Main training plan 5 week plan
Bulking
Advanced
Machine strength
Plan Details
The Main training plan 5 week plan routine by jsticlaru is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Bis / Chest
Est. 0 min
14 exercises
Cable Twist
3 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Single arm cross chest raise
3 Sets x 8 Reps
unilateral chest cross push
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 2
Back / tris
Est. 0 min
13 exercises
Cable Wood Chop
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Day 3
Shoulders legs
Est. 0 min
12 exercises
Decline Bench Leg Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Day 4
Arms
Est. 0 min
14 exercises
Cable Wood Chop
4 Sets x 8 Reps
Machine Bicep Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell weighter curl
4 Sets x 4 Reps
Cable Reverse Curl
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Shoulder 21s
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cheat lateral side raise unilateral with press
4 Sets x 8 Reps
Dip
5 Sets x 5 Reps
Cable seated row / long bar
4 Sets x 5 Reps
Day 5
Chest
Est. 0 min
11 exercises
Cable Twist
3 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
close grip single dumbbell incline press
4 Sets x 8 Reps
Single arm cross chest raise
3 Sets x 8 Reps
unilateral chest cross push
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Day 6
Back / tris
Est. 0 min
15 exercises
Cable Wood Chop
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
straight arm rope pushdown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 7
Legs / Shoulders
Est. 0 min
11 exercises
Cable Wood Chop
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Deep Squat
6 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 10,8,6,6 Reps
Shoulder 21s
4 Sets x 21 Reps
Cheat lateral side raise unilateral with press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 8
Rest Day
Est. 0 min
8 exercises
Cable Twist
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
