bulking 5 days
Bulking
Intermediate
Machine strength
Plan Details
The bulking 5 days routine by omarhernasimo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Tue
Workout 2
Est. 54 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Wed
Workout 3
Est. 54 min
7 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Thu
Workout 4
Est. 55 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Fri
Workout 5
Est. 54 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
