5 Day Full Body Muscle and Strength Routine

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

49 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

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 sa

Source

myworkouts

Equipment

Barbell, Bench, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

49 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Barbell, Bench, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Tuesday - Workout B

Day 3: Wednesday - Workout C

Day 4: Rest

Day 5: Friday - Workout D

Day 6: Saturday - Workout E

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6, 8, 10 reps	120s
2. Wide-Grip Lat Pulldown FRONT WIDE GRIP LAT PULLDOWN by Aesthetics Trainer	3 sets	6, 8, 10 reps	120s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	10 reps	120s	Kettlebell
4. Cable Standing Fly ▶	3 sets	10 reps	120s

Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6, 8, 10 reps	60s
2. Dumbbell Step-Up ▶	3 sets	6, 8, 10 reps	120s
3. Dumbbell Lateral Raise ▶	3 sets	10 reps	120s
4. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	120s

Wednesday - Workout C

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	6, 8, 10 reps	120s
2. Bent Over Two-Dumbbell Row ▶	3 sets	6, 8, 10 reps	120s
3. Goblet Squat ▶	3 sets	10 reps	120s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10 reps	120s

Friday - Workout D

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	6, 8, 10 reps	120s
2. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	6, 8, 10 reps	120s
3. Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent-Over Dumbbell Rear Delt Raise Wtih Head On Bench by My PT Hub	3 sets	10 reps	120s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	10 reps	120s

Saturday - Workout E

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Exercise	Sets	Reps	Rest
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	6, 8, 10 reps	120s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6, 8, 10 reps	120s
3. Rack Pull Rack Pulls For Lower Back Strength \| Complete Back Training by Terron Beckham	3 sets	10 reps	120s
4. Tricep Dips ▶	3 sets	10 reps	120s