5-Day Full Body Routine

5-Day Full Body Routine

No!, I’ve not gone crazy… A Full Body Routine for 5 Days a Week. But… is that even possible? Of course it is. Still, we’ll have to follow the guidelines a little closer. Are you ready?

Why a 5-Day Full Body Routine?

These kinds of routines are out of the ordinary. We’ve seen 3-Day Full Body routines, for hypertrophy or strength, as well as Upper Body-Leg and Pull-Push routines. And even the 1-day routine, or daily muscle group. However, here we are going to change things up a bit and introduce a pretty radical routine..

Bar 1

I’ll warn you: it’s not for everyone

Things to take into consideration with the 5-Day Full Body Routine

Given the high demands, it’s likely you’ll be somewhat tired, although this is logical and normal. It’s not about putting us on a strict diet or definition phase – that’s to say, eating fewer calories – but quite the opposite, it seeks to produce a elevated training stimulus over the course of the routine.

Strength training women

So, it’s meal time conditions, and therefore, guaranteeing recovery.

Advanced Full Body Routine

This routine is aimed at those with a fair bit of workout experience, those looking to increase the volume and frequency of training over a period of time and produce high overcompensation. We know that our body can suffer from lack of rest, and especially when doing a full body workout, and further still when it’s 5 days a week.

Unilateral training

Nevertheless, unlike beginners, with low work capacity, some athletes, given their experience, can easily stand this level of exercise.

High Frequency Full Body Routine

The training frequency is the number of times we train a muscle group. As the objective of the full body routine we’re proposing is to train 5 days, we’re going to have a very high frequency . Of course, we may reach the point of overtraining, but if we keep all the variables in order (rest, nutrition…) our CNS shouldn’t be affected.

High frequency routine

Pay attention to the rest days, which will be limited to moving around (increasing the NEAT) with fast walking.

What will we be training in the 5-Day Full Body Routine?

We’re building our own 5 Day Full Body Routine

We’re going to use a range of classic movement patterns, from which, we’ll select 1 exercise each day. The number of sets and repetitions are indicated next to the exercise. We’ll work the Middle Zone or Core every second workout.

*In the basic exercises (squat, dead lift, bench and military press) we’ll follow a 5×5 pattern, similar to the MadCow.

*On how much time to rest between between sets, we’ll consider it necessary whatever it takes for us to fully recover. This can vary according to the exercise, our level of fatigue… so instead of giving you a concrete number, it’s be better to establish a range: between 1.5-3min should be about right..

LEG PUSH

    • Squat -> 3×5
    • Front Squat -> 3×5
    • Bulgarian Squat -> 4×12
    • Press -> 5×12
    • Lunge -> 3×15

BACK sets

    • Dead Lift -> 3×5
    • Dead Lift 1 Leg -> 3×12
    • Hip Thrust -> 4×8
    • Glute Ham Raise -> 3×15
    • Good Morning -> 4×12

HORIZONTAL PUSH

    • Bench Press -> 3×5
    • Inclined Press -> 3×12
    • Dumbbell Flys -> 4×15
    • Ballast Pushups -> 5×12

VERTICAL PUSH

    • Military Press -> 3×5
    • Chest Dips with Ballast -> 4×6
    • HandStand Push-Ups -> 5×10

VERTICAL PULL

    • Pull-Ups -> 5 sets until failure-1
    • Upright Pull-Ups -> 5 sets until failure-1
    • Neutral Pull-Ups with Ballast -> 5×5

HORIZONTAL PULL

    • Bar Row -> 3×5
    • 1 Hand with Dumbbell Row -> 4×10
    • Gironda Row -> 5×12

MID-ZONE OR CORE

    • Isometric Plank -> 5 mins
    • Isometic Side-Plank -> 3 mins a side
    • Ab Wheel -> 5×10

AUX

    • Side/Front Lifts -> 4×15
    • Rear Deltoid (Birds) -> 3×15
    • Biceps Curl with unilateral dumbbell -> 3×12
    • Biceps Curl on an inclined bench -> 4×10
    • Overhead Tricep Pulley -> 4×15
    • EZ-bar French Press -> 3×12

5-Day Full Body Routine Duration

The routine should last for 8 weeks. We’ll use a “2-1-3-2” plan, meaning we’ll train 2 days in a row, rest for 1, train for 3 days, and then rest for 3. Given the distribution, some weeks will have a 4-day workout. This would be for two periods of these four weeks:

Week 1
Monday = ON
Tuesday = ON
Wednesday = OFF
Thursday = ON
Friday = ON
Saturday = ON
Sunday = OFF
Week 2
Monday = OFF
Tuesday = ON
Wednesday = ON
Thursday = OFF
Friday = ON
Saturday = ON
Sunday = ON
Week 3
Monday = OFF
Tuesday = OFF
Wednesday = ON
Thursday = ON
Friday = OFF
Saturday = ON
Sunday = ON
Week 4
Monday = ON
Tuesday = OFF
Wednesday = OFF
Thursday = ON
Friday = ON
Saturday = ON
Sunday = OFF

Full Body Routine Warm-Up

As I say for all routines, the warm-up phase its incredibly important. We can’t turn up at the gym and just start dong all the exercises… Well, someone might have it, and nothing will have happened to them either, but I’m just telling you, it’s not recommended… Warming-up has a number of benefits::

  • Increases body temperature
  • Reducing muscle viscosity
  • Allows for better range of movement
  • Produces peripheral blood supply, and capillary vasodilation

Warm up

Accordingly, a good warm-up allows us to improve our performance later

To do this, we’ll perform a low intensity cardiovascular exercise in order to gradually increase the pulse rate, for about 5-10 minutes. Then, we’ll add a mobility workout, and even a myofascial release, for another 5-10min.

5-Day Full Body Workout Routine

Each new day of the routine we’ll vary the training plan (we have 4 plans) in terms of order and type of movement pattern (add Middle Zone and AUX on alternate days):

Plan A
Leg Push
Back Chain
Horizontal Push
Vertical Pull
Vertical Push
Horizontal Pull
Plan B
Back Chain
Leg Push
Horizontal Pull
Vertical Push
Vertical Pull
Horizontal Push
Plan C
Horizontal Push
Vertical Push
Horizontal Pull
Vertical Pull
Leg Push
Back Chain
Plan D
Vertical Pull
Horizontal Push
Horizontal Pull
Vertical Push
Leg Push
Back Chain

Full body

Related Entires

Review of 5-Day Full Body Routine

Demanding - 100%

Muscle Mass Gain - 100%

Training Frequency - 100%

Results - 100%

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About Javier Colomer
Javier Colomer
Under the motto “Knowledge Makes me Stronger”, Javier Colomer clearly expresses his intentions to share his knowledge and experience within the world of Fitness. His BPT training system is proof of this.
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