5 Day Full Body

Strength and Muscle

3 weeks / 5 days per week

High Frequency Full Body Workout done over 5 days

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Curl (Barbell)

Assistance
3 x 8 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Seated Calf Raise (Machine plate loaded)

Assistance
3 x 15 reps

Day 2

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Pulldown (Cable)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine)

Assistance
3 x 15 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Curl (Barbell)

Assistance
3 x 8 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Day 4

Incline Bench Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Leg Press (Machine)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 15 reps

Day 5

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Dumbell Stiff-Leg Deadlifts

Assistance
3 x 15 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Curl (Barbell)

Assistance
3 x 8 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Seated Calf Raise (Machine plate loaded)

Assistance
3 x 15 reps

Day 2

Military Press (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Pulldown (Cable)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine)

Assistance
3 x 15 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Curl (Barbell)

Assistance
3 x 8 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Day 4

Incline Bench Press (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Leg Press (Machine)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 15 reps

Day 5

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Dumbell Stiff-Leg Deadlifts

Assistance
3 x 15 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Curl (Barbell)

Assistance
3 x 8 reps

Bar Pushdown (Cable)

Assistance
3 x 10 reps

Seated Calf Raise (Machine plate loaded)

Assistance
3 x 15 reps

Day 2

Military Press (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Pulldown (Cable)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Leg Extension (Machine)

Assistance
3 x 15 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Curl (Barbell)

Assistance
3 x 8 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Bar Pushdown (Cable)

Assistance
3 x 15 reps

Day 4

Incline Bench Press (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Leg Press (Machine)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 15 reps

Day 5

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Dumbell Stiff-Leg Deadlifts

Assistance
3 x 15 reps

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