5-day Full Body - JEFIT

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5-day Full Body - JEFIT

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5-day Full Body

AUDIO TIP

Cutting

Intermediate

Body

Plan Details

The 5-day Full Body routine by MrSander is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Three active full-body days mixed with two low-intensity bodyweight rest days. On each of the three days, the core muscle groups (legs, back, chest) as well as movements (press, pull, hip hinge) are covered. Each active day has covers one of the core muscle groups more intensely.

Routine detail

Mon

Monday: Chest

Est. 54 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

3 Sets x 10 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 3 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 3 Reps

Tue

Tuesday: Low-intensity bodyweight

Est. 27 min

6 exercises

Kettlebell Turkish Get-Up Squat Demonstration

Kettlebell Turkish Get-Up Squat

3 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Outside lunge Demonstration

Outside lunge

3 Sets x 5 Reps

Prone Pull Demonstration

Prone Pull

3 Sets x 10 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 10 Reps

Wed

Wednesday: Leg

Est. 57 min

10 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 10 Reps

Cable hip abduction Demonstration

Cable hip abduction

4 Sets x 10 Reps

Cable hip adduction Demonstration

Cable hip adduction

4 Sets x 10 Reps

Bridge Demonstration

Bridge

3 Sets

Bird Dog Demonstration

Bird Dog

3 Sets x 3 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 3 Reps

Thu

Thursday: Low-intensity bodyweight

Est. 27 min

6 exercises

Kettlebell Turkish Get-Up Squat Demonstration

Kettlebell Turkish Get-Up Squat

3 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Outside lunge Demonstration

Outside lunge

3 Sets x 5 Reps

Prone Pull Demonstration

Prone Pull

3 Sets x 10 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 10 Reps

Fri

Friday: Back

Est. 61 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 3 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

3 Sets x 3 Reps