Jack Hanma 5-Day - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Jack Hanma 5-Day - JEFIT

Jack Hanma 5-Day banner

Jack Hanma 5-Day

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Jack Hanma 5-Day routine by André M is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Upper Power

Est. 69 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 8 Reps

Tue

Lower Power

Est. 79 min

10 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Farmer's Walk Demonstration

Farmer's Walk

3 Sets x 2 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Thu

Back and Shoulders Hypertrophy

Est. 103 min

10 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 20 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 20 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 20 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Fri

Lower Hypertrophy

Est. 111 min

10 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 20 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Sat

Chest and Arms Hypertrophy

Est. 90 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 20 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 20 Reps