5 Day Bulk (No barbell squats or deadlifts)
Bulking
Intermediate
None
Plan Details
The 5 Day Bulk (No barbell squats or deadlifts) routine by Bowtiez is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A mix of barbell, dumbbell, and cable exercises. Lower back trouble? No barbell squats or deadlifts in this plan as I’ve replaced those compound lifts with a mix of dumbbell exercises which effectively target those muscle groups. Progressive overload is key for bulking, so up the weight or the reps for each exercise week after week. And be sure to drink water, eat plenty of protein and veggies, and SLEEP! Good luck, you got this.
Routine detail
Mon
Upper Push (Chest, Shoulder, Triceps)
Est. 0 min
8 exercises
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Stationary Bike
3 Sets
Tue
Legs and Core (Quads, Hamstrings, Glutes)
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 0 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Thu
Lower (Hamstrings, Glutes, Calves)
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Fri
Upper (Chest, Back, Shoulders, Core)
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Sat
Go for a walk or light cardio, 30-min
Est. 0 min
0 exercises
This day is empty
Sun
New workout
Est. 0 min
0 exercises
This day is empty
