5x5 Full Body Barbell Only
Bulking
Advanced
None
Plan Details
The 5x5 Full Body Barbell Only routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 4-day advanced, 5x5 strength training plan. All the exercises featured in this program use only a barbell. Each major muscle group will be worked with two different exercises for a total of ten sets. This is more than enough to stimulate muscle growth over a 2-3 month period. The key is making sure each set of 5 repetitions is challenging to the point that you cannot do more than 6 repetition. When you can ...increase the weight by 5 percent for upper body and 10 percent for lower body exercises. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Day 4: Lower Body Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 72 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Day 2
Workout 2: Lower Body
Est. 55 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Barbell Seated Calf Raise
5 Sets x 5 Reps
Day 3
Workout 3: Upper Body
Est. 72 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Day 4
Workout 4: Lower Body
Est. 46 min
4 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Barbell Seated Calf Raise
5 Sets x 5 Reps
