5 Day Full Body Muscle and Strength Routine

By Chris Stone

	Intermediate (2-3 years)
	37 minutes/day \| 5 days/week
	Gain Strength, Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	10 reps	120s
2.Wide-Grip Lat Pulldown	3 sets	10 reps	120s
3.Stiff-Legged Barbell Deadlift See Exercise Notes	3 sets	10 reps	120s
4.Cable Standing Fly	3 sets	10 reps	120s

Day 2 - Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	10 reps	60s
2.Dumbbell Step-Up	3 sets	10 reps	120s
3.Dumbbell Lateral Raise	3 sets	10 reps	120s
4.Smith Machine Calf Raise	3 sets	10 reps	120s

Day 3 - Wednesday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	10 reps	120s
2.Bent Over Two-Dumbbell Row	3 sets	10 reps	120s
3.Goblet Squat	3 sets	10 reps	120s
4.Bent-Arm Dumbbell Pullover	3 sets	10 reps	120s

Day 5 - Friday - Workout D

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	10 reps	120s
2.Barbell Hip Thrust with Bench	3 sets	10 reps	120s
3.Bent Over Dumbbell Rear Delt Raise With Head On Bench	3 sets	10 reps	120s
4.Dumbbell Bulgarian Split Squat	3 sets	10 reps	120s

Day 6 - Saturday - Workout E

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	10 reps	120s
2.Pull-up	3 sets	10 reps	120s
3.Barbell Rack Pull	3 sets	10 reps	120s
4.Tricep Dips	3 sets	10 reps	120s

Date Created: 11/29/2018, UTC

Last Updated: 7/12/2021, UTC

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