5 Day Size Program
Bulking
Intermediate
Dumbbell
Plan Details
The 5 Day Size Program routine by Swedhin80 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Week 1
Est. 48 min
12 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set
Barbell Upright Row
1 Set x 8 Reps
Barbell Upright Row
1 Set
Barbell Shoulder Press
2 Sets x 10 Reps
Barbell Military Press (Seated)
2 Sets
Barbell Shrug
1 Set x 8 Reps
Barbell Shrug
1 Set
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set
Push-Up
4 Sets x 20 Reps
Divebombers
4 Sets
Day 2
Week 1
Est. 40 min
12 exercises
T Bar Row
1 Set x 8 Reps
T Bar Row
1 Set
Triangle Lat Pulldown
1 Set x 8 Reps
Triangle Lat Pulldown
1 Set
Wide Grip Seated Cable Row
2 Sets x 10 Reps
Barbell Bent Over Underhand Row
1 Set x 8 Reps
Barbell Bent Over Underhand Row
1 Set
Dumbbell Reverse Fly
2 Sets
Standing Straight Arm Lat Pulldown
1 Set x 8 Reps
Standing Straight Arm Lat Pulldown
1 Set
Machine Back Extension
2 Sets x 20 Reps
Pull-Up
2 Sets
Day 3
Week 1
Est. 41 min
12 exercises
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set
Barbell Sumo Deadlift
1 Set x 8 Reps
Barbell Sumo Deadlift
1 Set
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 8 Reps
Machine Leg Press (Wide Stance)
1 Set
Split Jump
2 Sets
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set
Machine Seated Calf Raise
2 Sets x 20 Reps
Dumbbell Squat Jump
2 Sets
Day 4
Week 1
Est. 55 min
12 exercises
Barbell Curl
1 Set x 8 Reps
Barbell Curl
1 Set
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Dumbbell Seated Tricep Press
1 Set
Machine Dip
2 Sets
Cable Standing Curl
1 Set x 8 Reps
Cable Standing Curl
1 Set
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
Cable Reverse Curl
4 Sets x 15 Reps
Day 5
Week1
Est. 77 min
12 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Thruster
3 Sets x 8 Reps
Dumbbell Thruster
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 6
Week 2
Est. 63 min
16 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set
Barbell Upright Row
1 Set x 8 Reps
Barbell Upright Row
1 Set x 6 Reps
Barbell Upright Row
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets
Barbell Shrug
1 Set x 8 Reps
Barbell Shrug
1 Set x 6 Reps
Barbell Shrug
1 Set
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
1 Set
Push-Up
4 Sets x 25 Reps
Divebombers
4 Sets
Day 7
Week 2
Est. 59 min
16 exercises
T Bar Row
1 Set x 8 Reps
T Bar Row
1 Set x 6 Reps
T Bar Row
1 Set
Triangle Lat Pulldown
1 Set x 8 Reps
Triangle Lat Pulldown
1 Set x 6 Reps
Triangle Lat Pulldown
1 Set
Wide Grip Seated Cable Row
3 Sets x 8 Reps
Barbell Bent Over Underhand Row
1 Set x 8 Reps
Barbell Bent Over Underhand Row
1 Set x 6 Reps
Barbell Bent Over Underhand Row
1 Set
Dumbbell Reverse Fly
3 Sets
Standing Straight Arm Lat Pulldown
1 Set x 8 Reps
Standing Straight Arm Lat Pulldown
1 Set x 6 Reps
Standing Straight Arm Lat Pulldown
1 Set
Machine Back Extension
3 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
