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5 Day Full Body Muscle and Strength Routine

By Chris Stone

Experience
Intermediate (2-3 years)
Time
49 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bench, Cable, Dips Bar, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This 5 day workout routine emphasizes full body work to build muscle and strength. Many workout splits today emphasize specific muscle groups in each workout, but there is certainly something to be said for the benefits of full body workouts. Full body workouts maximize the stimulus placed on your body as a whole with each trip to the gym, which can result in even greater muscle growth. Spreading the work across the body each workout can make it even more manageable, so this 5 day workout is more manageable than you might imagine! Intermediates looking for a full body workout 5 days a week should try this routine out for sure.

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Monday - Workout A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
2. Wide-Grip Lat Pulldown
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 sets, 10 reps, (rest 120s)
Kettlebell
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4. Cable Standing Fly
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Tuesday - Workout B

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 6, 8, 10 reps, (rest 60s)
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Dumbbell Step-Up▶
2. Dumbbell Step-Up
3 sets, 6, 8, 10 reps, (rest 120s)
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Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 10 reps, (rest 120s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
4. Smith Machine Calf Raise
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Wednesday - Workout C

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
2. Bent Over Two-Dumbbell Row
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3. Goblet Squat
3 sets, 10 reps, (rest 120s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4. Bent-Arm Dumbbell Pullover
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Friday - Workout D

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 6, 8, 10 reps, (rest 120s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
2. Barbell Hip Thrust with Bench
3 sets, 6, 8, 10 reps, (rest 120s)
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Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrationPlay Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstration
3. Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4. Dumbbell Bulgarian Split Squat
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Saturday - Workout E

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1. 45 Degree Leg Press
3 sets, 6, 8, 10 reps, (rest 120s)
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Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
3 sets, 6, 8, 10 reps, (rest 120s)
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Rack Pull demonstrationPlay Rack Pull demonstration
3. Rack Pull
3 sets, 10 reps, (rest 120s)
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Tricep Dips▶
4. Tricep Dips
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 4/18/2021, UTC

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