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Ultimate 5x5
Bulking
Intermediate
Barbell
Plan Details
The Ultimate 5x5 routine by leonus978 is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is based in the famous 5x5 workout and is suitable for beginners and advanced alike, rotate between workout A and B each week. So each week you will spend 2 days lifting 2 days cardio and 2 days rest. Start with 3/4 if your max i.e if you can bench 100kg for 10 reps start with 75kg, you will preform 5 reps and 5 sets if each exercise with 90 secs between sets and 3 mins between exercises. Good form is a must! In your 2 cardio days the choice is yours but whatever you choose make sure your sweating ! Leisurely strolls on treadmills are for old lady's :-)
Routine detail
Day 1
Workout A. Day 1
Est. 48 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Day 2
workout A. Day 2
Est. 43 min
2 exercises
Jump Rope
3 Sets
Elliptical Training
3 Sets
Day 3
Workout A. Day 3
Est. 48 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Day 4
Workout A. Day 4
Est. 43 min
2 exercises
Treadmill Running
3 Sets
Step Machine
3 Sets
Day 5
Workout A. Day 5
Est. 48 min
5 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Day 6
OFF
Est. 0 min
0 exercises
This day is empty
Day 7
OFF
Est. 0 min
0 exercises
This day is empty
Day 8
Workout B. Day 1
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Day 9
Workout B. Day 2
Est. 43 min
2 exercises
Rowing
3 Sets
Jump Rope
3 Sets
Day 10
Workout B. Day 3
Est. 48 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Day 11
Workout B. Day 4
Est. 43 min
2 exercises
Jump Rope
3 Sets
Treadmill Running
3 Sets
Day 12
Workout B. Day 5
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Day 13
OFF
Est. 0 min
0 exercises
This day is empty
Day 14
OFF
Est. 0 min
0 exercises
This day is empty
