Ogar’s 5 Day Body Building
Bulking
Intermediate
None
Plan Details
The Ogar’s 5 Day Body Building routine by Ogar0524 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Upper/Lower Workout Plan using only barbell and dumbbells.
Routine detail
Mon
Upper Body
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Tue
Lower Body
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Weighted Crunch
4 Sets x 20 Reps
Plank
4 Sets
Wed
Upper Body
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Thu
Lower Body
Est. 0 min
7 exercises
Barbell Front Squat
6 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Fri
Upper Body
Est. 0 min
7 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
