5-Day Full Body Routine

No, I didn’t go mad… A Full Body Routine for 5 days a week. But… Is it possible? Of course, it is. However, we will have to pay attention to my indications. Are you ready?

Why a 5-Day Full Body Routine?

These types of routines are unconventional. We have seen either Full Body 3 Days routines, for hypertrophy or strength, or Torso-Leg, or Pull-Pull. And even the routine of frequency 1, or daily muscle group. However, here we are going to give it a ‌twist and introduce a very radical scheme‌.

Be warned: Not for everyone

5-Day Full Body Routine Considerations

Given the high demands, it is very likely that you will find yourself a little fatigued, although this is logical and normal. This is not a period of strict dieting or definition, i.e. eating fewer calories, but rather the opposite, the aim is to produce a high training stimulus during the course of the routine.

It is therefore time to eat properly, and thus, ensure recovery.

Advanced Full Body Routine

This routine scheme is geared towards experienced individuals who are looking to increase training volume and frequency over a period of time and produce high supercompensation. We know that our body can suffer from a lack of rest, especially when using a full-body scheme, and also 5 days a week.

However, for these athletes, due to their experience, they can tolerate this amount of exercise much better, as opposed to beginners with low work capacity.

Full Body High-Frequency Routine

Training frequency is the number of times we train a muscle group. As the aim of the proposed full body routine is to train 5 days, we are therefore going to give a very high frequency. Clearly, we can consider reaching or bordering on the point of overtraining, but, if we keep all the variables in check (rest, nutrition…) our CNS should not suffer.

Pay attention to the rest days, which we will limit to just moving around (increase NEAT) by walking at a brisk pace.

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

We built our own 5 Day Full Body Routine

We will use a range of classical movement patterns, from which we will select 1 exercise each day. The number of sets and repetitions are indicated next to the exercise. The Core Zone will be trained every two workouts.

*In the basic exercises (squat, deadlift, bench press and military) we will follow a 5×5 pattern, similar to MadCow.

*As for how long to rest between sets, we will consider the time we need to be fully recovered. This can vary depending on the exercise, our state of fatigue… therefore, before giving a specific number, it would be better to establish a range: between 1.5-3min could be the time.

LEG THRUST

1. • Squat -> 3×5
   • Front Squat -> 3×5
   • Bulgarian Squat -> 4×12
   • Press -> 5×12
   • Lunges -> 3×15

POSTERIOR CHAIN

1. • Deadlift -> 3×5
   • Single-leg Deadlift -> 3×12
   • Hip Thrust -> 4×8
   • Glute Ham Raise -> 3×15
   • Good Morning -> 4×12

HORIZONTAL THRUST

1. • Bench Press -> 3×5
   • Incline Press -> 3×12
   • Dumbbell Incline Lunges -> 4×15
   • Push-ups with Weights -> 5×12

VERTICAL THRUST

1. • Military Press -> 3×5
   • Lat Pull Downs with Weights -> 4×6
   • Handstand Push Ups -> 5×10

VERTICAL PULL

1. • Pull-ups -> 5 sets to failure-1
   • Supine Pull-ups -> 5 sets to failure-1
   • Neutral Pull-ups with Weights -> 5×5

HORIZONTAL PULL

1. • Barbell Rowing -> 3×5
   • Dumbbell Rowing 1 Hand -> 4×10
   • Gironde Rowing -> 5×12

MIDDLE OR CORE ZONE

1. • Isometric plank -> build up 5min
   • Lateral Isometric Plank -> accumulate 3min per side
   • Ab Wheel -> 5×10

AUX

1. • Side/Frontal Lifts -> 4×15
   • Posterior Deltoid -> 3×15
   • Unilateral Dumbbell Biceps Curl -> 3×12
   • Incline Bench Biceps Curl -> 4×10
   • Overhead Triceps Overhead Pulley -> 4×15
   • Z Bar French Press -> 3×12

Duration 5 Days Full Body Routine

The expected duration is 8 weeks. We are going to use a “2-1-3-2” scheme, i.e. we train two days in a row and rest one, we train 3 days in a row and rest three. Given the distribution, in some weeks it will coincide with a 4-day training session. This would be due to two periods of these four weeks:

Full Body Routine Warm-up

As I always recommend in all routines, the warm-up phase is very important. We cannot arrive at the gym and “jump” into the exercises. Some people probably do it, and nothing has happened to them either, but I’m just saying that it’s not the right method. Warming up has a number of benefits, such as:

Accordingly, a good warm-up will allow us to improve our performance later on.

5-Day Full Body Routine

On each new day of the routine we will vary the training scheme (we have 4 schemes), with the order and type of movement pattern (add Middle Zone and AUX on alternate days):

Related Entries

• Full Body Routine for Beginners
• Hypertrophy Routine
• Strength Mesocycle
• Torso Leg Routine
• Higher Frequency Routine for Greater Gain