5-day Full Body
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
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Air Bike
3 Sets x 3 Reps
Leg Raise
3 Sets x 3 Reps
Tue
Tuesday: Low-intensity bodyweight
Est. 27 min
6 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Outside lunge
3 Sets x 5 Reps
Prone Pull
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Wed
Wednesday: Leg
Est. 57 min
10 exercises
Jump Rope
1 Set
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Cable hip abduction
4 Sets x 10 Reps
Cable hip adduction
4 Sets x 10 Reps
Bridge
3 Sets
Bird Dog
3 Sets x 3 Reps
Weight Plate Russian Twist
3 Sets x 3 Reps
Thu
Thursday: Low-intensity bodyweight
Est. 27 min
6 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Outside lunge
3 Sets x 5 Reps
Prone Pull
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Fri
Friday: Back
Est. 61 min
10 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 3 Reps
Forearm Plank with Hip Abduction
3 Sets x 3 Reps
