5 Day Plan
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Plan routine by xcrmvq is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Pierna
Est. 0 min
12 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 2
Espalda
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Femoral
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Pecho
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 5
Básicos
Est. 0 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Plank
3 Sets
