5x5 Strength & Power Routine
Bulking
Advanced
Barbell
Plan Details
The 5x5 Strength & Power Routine routine by JefitTeam is a 21 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a Jefit, 5x5 strength training plan for advanced users. This program follows a 21-day training format with four training sessions each week, two are focused on the legs and core and two are for upper body. Note: "Active Rest Day" means - do an activity on your own, such as foam rolling and/or stretching, bike ride or take a yoga class. Day 1: Legs & Core Day 2: Upper Body Day 3, 10, *Rest Days* Day 4: Legs & Core Day 5: Upper Body Day 6: *Active Rest Day* Day 7, 14,21: *Rest Days* Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs & Core
Est. 61 min
7 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Wood Chop
2 Sets x 10,8 Reps
Cable Upward Chop
2 Sets x 10,8 Reps
Hanging Pike
2 Sets x 5 Reps
Day 2
Upper Body
Est. 80 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Legs & Core
Est. 62 min
7 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 14,12,10 Reps
Cable Rotational Crunch (Kneeling)
2 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
2 Sets x 12 Reps
Hanging Pike
2 Sets x 6 Reps
Day 5
Upper Body
Est. 66 min
5 exercises
Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 6
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Legs & Core
Est. 63 min
7 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 14,12,10 Reps
Cable Upward Chop
2 Sets x 12,10 Reps
Cable Wood Chop
2 Sets x 12,10 Reps
Hanging Pike
2 Sets x 8 Reps
Day 9
Upper Body
Est. 66 min
5 exercises
Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 10
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 11
Legs & Core
Est. 64 min
8 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Reverse Wood Chop
1 Set x 12 Reps
Cable Rope Crunch
2 Sets x 15 Reps
Hanging Pike
2 Sets x 5 Reps
Cable Reverse Crunch
1 Set x 15 Reps
Day 12
Upper Body
Est. 80 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 13
Active Rest Day
Est. 0 min
0 exercises
This day is empty
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Legs & Core
Est. 46 min
5 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Clean
3 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Pike
2 Sets x 5 Reps
Day 16
Upper Body
Est. 67 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 17
Legs & Core
Est. 57 min
5 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Clean
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Pike
5 Sets x 5 Reps
Day 18
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 19
Legs & Core
Est. 58 min
5 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Clean
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hanging Pike
5 Sets x 5 Reps
Day 20
Upper Body
Est. 67 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Barbell Jerk
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
