Bulkers Dream 5X5

by | Feb 5, 2022 | Bulking, Ross | 0 comments

INTRO:

This is for all the bulkers out there, this is for those that are looking for a pure bulk. There will be some cardio in the program but this is meant to be heavy and quick. Were trying to add strength and weight here that’s the simple goal here. We going to fail as much as possible this should be a program for those with some lifting experience.

TARGET:

Intermediate lifters to experienced. Those wanting to gain strength and looking to add weight plus muscle.

THINGS TO KNOW

This is a 5 by 5 program which means that it’s 5 moves for 5 sets for 5 reps. You are trying to pick a weight you can move about 6 to 8 times and turn it into a 5 by 5 set. The goal is to fail on the last 2 or 3 sets. You should do this program with safety racks and if all possible a spot. Feel free to grab more reps with any of the exercises and modify this program as you need.

Work out logs blank for this program

Jump To:

 

 

Week 1

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Dumbbell Shoulder press
  • Dumbbell incline press
  • weighted pull-ups
  • Barbell press

 

Arms and Abs

  • Planks 5 sets of 30 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Lunge
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Split Squat

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

 

Week 2

All lifts will be 5 sets and all sets will be 5 reps

 

 

Chest and Shoulders

  • Barbell Bench
  • Dumbbell Shoulder press
  • Dumbbell incline press
  • weighted pull-ups
  • Barbell press

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Arms and Abs

  • Planks 5 sets of 35 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Legs

  • Barbell Back Squat
  • Barbell Lunge
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Split Squat

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Week 3

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Dumbbell Shoulder press
  • Dumbbell incline press
  • weighted pull-ups
  • Barbell press

 

Arms and Abs

  • Planks 5 sets of 40 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Legs

  • Barbell Back Squat
  • Barbell Lunge
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Split Squat

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

 

Week 4

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Dumbbell Shoulder press
  • Dumbbell incline press
  • weighted pull-ups
  • Barbell press

 

Arms and Abs

  • Planks 5 sets of 45 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Lunge
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Split Squat

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

 

Week 5

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Dumbbell Shoulder press
  • Dumbbell incline press
  • weighted pull-ups
  • Barbell press

 

Arms and Abs

  • Planks 5 sets of 50 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Legs

  • Barbell Back Squat
  • Barbell Lunge
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Split Squat

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Week 6

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Barbell Shoulder press
  • Dumbbell Neutral Bench press
  • weighted pull-ups
  • weighted Push-ups

 

Arms and Abs

  • Planks 5 sets of 55 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Split Squat
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Lunges

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

 

Week 7

All lifts will be 5 sets and all sets will be 5 reps

 

 

 

 

Chest and Shoulders

  • Barbell Bench
  • Barbell Shoulder press
  • Dumbbell Neutral Bench press
  • weighted pull-ups
  • weighted Push-ups

 

Arms and Abs

  • Planks 5 sets of 55 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Split Squat
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Lunges

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

Week 8

All lifts will be 5 sets and all sets will be 5 reps

 

 

Chest and Shoulders

  • Barbell Bench
  • Barbell Shoulder press
  • Dumbbell Neutral Bench press
  • weighted pull-ups
  • weighted Push-ups

 

Arms and Abs

  • Planks 5 sets of 55 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Split Squat
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Lunges

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Week 9

All lifts will be 5 sets and all sets will be 5 reps

 

 

Chest and Shoulders

  • Barbell Bench
  • Barbell Shoulder press
  • Dumbbell Neutral Bench press
  • weighted pull-ups
  • weighted Push-ups

 

Arms and Abs

  • Planks 5 sets of 55 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Split Squat
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Lunges

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Week 10

All lifts will be 5 sets and all sets will be 5 reps

 

 

Chest and Shoulders

  • Barbell Bench
  • Barbell Shoulder press
  • Dumbbell Neutral Bench press
  • weighted pull-ups
  • weighted Push-ups

 

Arms and Abs

  • Planks 5 sets of 55 seconds
  • Barbell curls Standing
  • EZ Bar curls Standing
  • Skull crushers EZ Bar
  • Hang Cleans

 

Back

  • Barbell Bent-over Rows
  • Dumbbell inline Rows
  • Barbell Upright Rows
  • Ab rollouts around the world
  • Deadlifts

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

 

Legs

  • Barbell Back Squat
  • Barbell Split Squat
  • Barbell Front Squat
  • Dumbbell Squat
  • Dumbbell Lunges

 

Off Day

 

Run and Stretch day

  • Run 1 mile timed and 1 mile untimed
  • Stretch set X3
    • Toe Touch 5 reps
    • Quad pull 5 reps each leg
    • Calf wall Stretch 5 reps each leg
    • Downward facing dog back stretch 2 times 10-second hold
    • Arm behind the head 5 reps each arm
    • Arm circles 15 reps

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