Intermediate routine ( upper, lower, push, pull, legs )
Bulking
Intermediate
Machine strength
Plan Details
The Intermediate routine ( upper, lower, push, pull, legs ) routine by 3meiry is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper + Cardio
Est. 92 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Lower + ABS
Est. 93 min
12 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Lying Alternating Knee Raise
3 Sets x 10 Reps
Alternating Floor Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Push + Cardio
Est. 100 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 15 Reps
Barbell JM Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Pull + Cardio
Est. 90 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 5
Legs + ABS
Est. 112 min
12 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Lying Alternating Knee Raise
3 Sets x 10 Reps
Alternating Floor Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
