5 day full body - JEFIT

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5 day full body - JEFIT

5 day full body banner

5 day full body

Bulking

Beginner

Barbell

Plan Details

The 5 day full body routine by jacobfosberg is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

this routine is designed to hit your whole body with compound work outs and to maximize arms and abs two days a week of your choice. This is a simple 5 by 5 routine that I have had great success with. every monday you will increase you lifting weight by 5-10lbs. this will give your body the change it needs. If you stick to this routine I promise you will see.dramatic resolutes in a matter of months.

Routine detail

Mon

full body

Est. 44 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Tue

arms & abs

Est. 123 min

16 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 30 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 30 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Wed

full body

Est. 44 min

5 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Thu

arms & abs

Est. 123 min

16 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 30 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 30 Reps

Fri

full body

Est. 44 min

5 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps