531 bodybuilding
Bulking
Advanced
Machine strength
Plan Details
The 531 bodybuilding routine by maludude is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 46 min
5 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 5 Reps
Day 2
Back
Est. 46 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Squat
2 Sets x 3 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Dumbbell Incline Curl
1 Set x 15 Reps
Day 4
Shoulders
Est. 48 min
5 exercises
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Fly
4 Sets x 12 Reps
Day 5
Legs
Est. 55 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Machine Seated Row
4 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Arms
Est. 47 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 5 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 5 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
