Jim Stoppani's 5x5+1 Full-Body Program
General
Intermediate
Machine strength
Plan Details
The Jim Stoppani's 5x5+1 Full-Body Program routine by MohamedElhalwagy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For each exercise in the workout, you'll do 1 set of 5 reps, then 1 set of 1 heavy rep, then 4 more sets of 5 reps. You'll do all 5 sets of 5 reps with the same weight. Choose your 5-set weight so you can do your reps—but just barely. If you can't complete all 5 reps on a set, either have a spotter help you, or use rest-pause until you finish all of them. 5x5+1 Guidelines As usual in my #TrainWithJim series, my 5x5+1 program trains all major muscle groups in each workout: chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, and abs in all five weekly workouts. On each of the 10 exercises per workout, you'll follow the same set/rep scheme: 5 sets of 5, 1, 5, 5, 5, 5 reps. Jim Stoppanis 5x5+1 Full-Body Program The first set of 5 reps acts as a warm-up before the 1-rep set. For this first set, choose a weight that allows you to complete about 7-8 reps on that exercise when fresh. Set 1 should feel fairly easy. Even so, you can still do one lighter warm-up set before the first working set of each exercise if it helps you get ready. The 1-rep set should not be your full one-rep max (1RM) attempt, since you'll still have 4 more sets to do after that. It should be more like a 2-3 rep max—a weight you know you can lift without a doubt, but that's still heavy. In most cases, that's just one plate more than what you'd use for a 5-rep set. This 1-rep set is meant to prep your nervous system to complete more reps on successive sets. In this case, it's designed to help you use more weight on the remaining 5-rep sets, so you can see better gains in strength and muscle mass in virtually the same amount of time as my 5x5 program. In between sets, rest 1-3 minutes, depending on how heavy you're going and how much time you have. Because you're doing a total of 6 sets per exercise, long rest breaks can add up to a slightly longer workout. If you want to keep the total training duration in check, rest no more than 60 seconds between sets. To move it along even more quickly, use rest periods of 30-45 seconds. If you choose these shorter rest periods, you may have to go a bit lighter on weight. Complete the following five workouts on any days of the week you want: Monday-Friday, Tuesday-Saturday, or M/W/F/S/S. The choice is yours.
Routine detail
Day 1
Workout 1
Est. 99 min
10 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shoulder Press
6 Sets x 5 Reps
Barbell Shrug
6 Sets x 5 Reps
Machine Calf Raise
6 Sets x 5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Barbell Curl
6 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
6 Sets x 5 Reps
Weighted Crunch
6 Sets x 5 Reps
Day 3
Workout 2
Est. 110 min
11 exercises
Dumbbell Bench Press
6 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Dumbbell Upright Row
6 Sets x 5 Reps
Dumbbell Shoulder Shrug
6 Sets x 5 Reps
Machine Seated Calf Raise
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 5 Reps
Dumbbell Tricep Extension
6 Sets x 5 Reps
Dumbbell Incline Curl
6 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
6 Sets x 5 Reps
Barbell Hip Thrust
6 Sets x 5 Reps
Day 4
Workout 3
Est. 97 min
10 exercises
Cable Cross-Over
6 Sets x 5 Reps
Cable Shoulder Extension
6 Sets x 5 Reps
Machine Leg Press
6 Sets x 5 Reps
Cable Rope Face Pull
6 Sets x 5 Reps
Cable Shrug
6 Sets x 5 Reps
Calf Press On Leg Press
6 Sets x 5 Reps
Cable Shoulder Extension
6 Sets x 5 Reps
Cable Bicep Curl
6 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
6 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 5 Reps
Day 5
Workout 4
Est. 100 min
10 exercises
Barbell Decline Bench Press
6 Sets x 5 Reps
Cable Seated Row
6 Sets x 5 Reps
Dumbbell Step-Up
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 5 Reps
Barbell Behind the Back Shrug
6 Sets x 5 Reps
Machine Seated Calf Raise
6 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 5 Reps
EZ Bar Seated Curl (Close Grip)
6 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
6 Sets x 5 Reps
Weighted Crunch
6 Sets x 5 Reps
Day 6
Workout 5
Est. 99 min
10 exercises
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Cable Shoulder Extension
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Upright Row
6 Sets x 5 Reps
Smith Machine Shrug
6 Sets x 5 Reps
Barbell Standing Calf Raise
6 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 5 Reps
Cable Bicep Curl
6 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Up)
6 Sets x 5 Reps
Cable Crunch Kneeling Rotation
6 Sets x 5 Reps
