ICF 5X5 Bulking Edition

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RATING: 81 (FROM 22 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Week One
Day 1 - Workout A
Day 2 - Rest
Day 3 - Workout B
Day 4 - Rest
Day 5 - Workout A
Days 6 & 7 - Rest

Week Two
Day 1 - Workout B
Day 2 - Rest
Day 3 - Workout A
Day 4 - Rest
Day 5 - Workout B
Days 6 & 7 - Rest

progress every session
Break times between sets are 3-5 minutes for the 5x5 sets

Day A 8 exercises, 1 hr 13 mins

Barbell Full Squat	5x5 reps	rest: 120s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Bent Over Row	5x5 reps	rest: 120s
Barbell Shrug	3x8 reps	rest: 60s
Cable Triceps Pushdown	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	2x10 reps	rest: 60s
Cable Crunch	3x15 reps	rest: 60s

Day B 7 exercises, 1 hr 6 mins

Barbell Full Squat	5x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 120s
Barbell Standing Military Press	5x5 reps	rest: 120s
Barbell Bent Over Row	5x5 reps	rest: 120s
Barbell Close Grip Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Crunch	3x15 reps	rest: 60s