5 day routine
Bulking
Beginner
Barbell
Plan Details
The 5 day routine routine by kpiii is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs and Abs
Est. 98 min
12 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Standing Calf Raise
6 Sets x 12 Reps
Barbell Seated Calf Raise
6 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
Tue
Chest and Back
Est. 84 min
10 exercises
Stationary Bike
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Wed
Arms
Est. 84 min
10 exercises
Stationary Bike
1 Set
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Thu
Chest and Legs
Est. 81 min
10 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Barbell Seated Calf Raise
4 Sets x 16 Reps
Fri
Shoulders and back
Est. 76 min
11 exercises
Stationary Bike
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
