kastak's Full body workout 5 Day Plan
Bulking
Intermediate
Barbell
Plan Details
The kastak's Full body workout 5 Day Plan routine by kastak is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Main goal - to Keep strong body and increase strength. Every week increase weight to bee in progress all the way. Push up’s in rest days. When chest fully recovered. And every week increase push up’s quantity. First week start 20 reps 20 reps 15; 15; 10; Good luck and have fun. Best regards Dmitry.
Routine detail
Mon
Chest and triceps
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Wed
Shoulders and Bicep’s
Est. 0 min
6 exercises
Barbell Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Fri
Legs and Back
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Any
Push up’s
Est. 0 min
1 exercise
Push-Up
4 Sets x 40 Reps
