Hamido 5 day's (Upper+Lower)
Bulking
Intermediate
None
Plan Details
The Hamido 5 day's (Upper+Lower) routine by DrHamido is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3Upper 2Lower Split.weekly volume SETs: Chest 18 (7upper+8middle+3lower). Back 16 (8lat+8mid). Shoulder 15 (8lat+4front+3rear). Bicep 14. Tricep 12. Leg 28(18quads+10hams). Calf 7. Abs 12--Shrug 8.
Routine detail
Day 1
Upper 1
Est. 83 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Incline Bicep Curl
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Day 2
Lower 1
Est. 85 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Kneeling Back Stretch
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 3
Upper 2
Est. 82 min
7 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Decline Press
3 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Day 4
OFF Day
Est. 9 min
1 exercise
Hanging Leg Raise
3 Sets x 12 Reps
Day 5
Upper 3
Est. 83 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Lower 2
Est. 83 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Day 7
OFF Day
Est. 10 min
1 exercise
Leg Raise with Hip Thrust
3 Sets x 12 Reps
