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5x5 Full Body: Compound Lifts
General
Beginner
None
Plan Details
The 5x5 Full Body: Compound Lifts routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an intermediate level or above strength training program that features only compound lifts, using a 5x5 training format. Make sure you're fully warmed-up prior to your first set of five in each session. Do some light cardio and a few light (low weight) sets prior to starting. Each workout session includes 5 different exercises that require you to perform 5 sets of 5 reps. using the heaviest weight possible which in the end, allows you to just finish each set. In terms of session length, session one is 52 -minutes, session two is 69-minutes and your long session is on Saturday, which is 84-minutes long. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Full Body Session #1
Est. 52 min
5 exercises
Barbell Hang Clean
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Session #2
Est. 69 min
5 exercises
Barbell Glute Bridge
5 Sets x 5 Reps
Gorilla Chin-Up with Crunch
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Sat
Session #3
Est. 84 min
6 exercises
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Machine Seated Row
5 Sets x 5 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Dumbbell Arnold Press
5 Sets x 5 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 5 Reps
Weighted Crunch
5 Sets x 12 Reps
