Compound 5 days
Bulking
Intermediate
Barbell
Plan Details
The Compound 5 days routine by JoaoBarros is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Day 4 - Legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Any
Day 1 - Chest & Abs
Est. 50 min
7 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Any
Day 5 - Upper Body & Abs
Est. 56 min
8 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Any
Day 2 - Back & Calves
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Any
Day 3 - Shoulder & Abs
Est. 42 min
6 exercises
Barbell Military Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
