5 Day Bulking Mode
Bulking
Intermediate
None
Plan Details
The 5 Day Bulking Mode routine by Geomigrator is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Days 2 days of rest with daily abs. Push day, pull day, leg day, push day, & composite day.
Routine detail
Mon
Day 1/5 Push - Chest/Triceps
Est. 59 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Tue
Day 2/5: Pull - Back/Biceps
Est. 55 min
6 exercises
T Bar Row
5 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Wed
Day 3/5: Legs
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Thu
Day 4/5: Push - Chest/Shoulders
Est. 59 min
6 exercises
Barbell Shrug
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Fri
Day 5/5: Composite
Est. 61 min
6 exercises
Pull-Up
5 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Seated Twist
4 Sets x 12 Reps
