5 dayL/U/ P/P/L
Bulking
Intermediate
Machine strength
Plan Details
The 5 dayL/U/ P/P/L routine by bigmig is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This split takes the Push /Pull/ Legs and the Upper/Lower split and merges them to create a 5 day workout routine allowing for hitting each muscle group at least twice. Daily undulating periodization can be used to devote each day to a hypertrophic or strength rep range. once the desired rep range is achieved then increase the load. can be used with straight sets or drop sets , all cable machine excersices can be swapped out with resistance band variations. active rest day can have its own day (weds) or can be used as a general warmup.
Routine detail
Mon
Lower
Est. 26 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Tue
Upper
Est. 39 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Lip buster curls ( Resistance bands)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Wed
Yoga
Est. 15 min
17 exercises
Arm Circles
1 Set
Tricep Side Stretch
2 Sets
Wrist Circles
2 Sets
Lateral Stretch
2 Sets x 10 Reps
Knee Circles
2 Sets
Wall Calf Stretch
2 Sets x 10 Reps
Warrior Pose
2 Sets x 10 Reps
Downward Facing Dog
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Kneeling Forearm Stretch
1 Set
Threading the needle
2 Sets
Figure 4 Stretch
2 Sets
Pelvic Tilt to Glute Bridge
1 Set x 10 Reps
90/ 90 Shin Box
2 Sets
Kneeling Hip Flexor
2 Sets x 10 Reps
Bodyweight Squat
1 Set
Yoga
1 Set
Thu
Push
Est. 22 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Fri
Pull
Est. 34 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
2 Sets x 10 Reps
Cable Standing Row
2 Sets x 10 Reps
Rear Delt Band pull
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Sat
Legs
Est. 28 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Trap Bar Deadlift
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
