Create a free workout plan with AI

5 Day Full Body Muscle and Strength Routine

By Chris Stone

Experience
Intermediate (2-3 years)
Time
34 minutes/day | 5 days/week
Good for
Gain Strength, Build Muscle
Equipment
Barbell, Squat Rack, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Flat Bench, 2 x Dumbbell, Box, Smith Machine, 1 x Dumbbell, Incline Bench, 45 Degree Leg Press Machine, Pull up bar, Dips (Parallel) 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.

Show More


Monday - Workout A

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 10 reps, (rest 120s)
Kettlebell
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Workout B

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Workout C

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout D

Scroll to top

Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrationPlay Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Saturday - Workout E

Scroll to top

45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Rack Pull demonstrationPlay Barbell Rack Pull demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 7/12/2021, UTC

Similar Workouts

More Workouts by Chris Stone

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.