Andrews 5day/week muscle mass plan
Bulking
Intermediate
None
Plan Details
The Andrews 5day/week muscle mass plan routine by AndrewGrey3 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PPL. Hypertrophy and strength hybrid routine. Built for muscle growth. Heavy compounds followed by hypertrophy focused volume and pump work.
Routine detail
Mon
Push. Chest,triceps,shoulders
Est. 73 min
9 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Pull. Back,biceps,rear delts
Est. 68 min
8 exercises
Machine Lat Pulldown
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Wed
Legs
Est. 71 min
7 exercises
Hack Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Thu
Upper body volume, isolation
Est. 74 min
9 exercises
Machine Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Barbell Curl
2 Sets x 21 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Fri
Legs. Volume & Isolation
Est. 54 min
6 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Sat
New Day
Est. 0 min
0 exercises
This day is empty
Sun
New Day
Est. 0 min
0 exercises
This day is empty
