5-day

full body
Workout Plan
5-DAY FULL BODY WORKOUT PLAN

TABLE OF CONTENTS
OVERVIEW 3 DAY 4
DAY 4 WORKOUT 27
DAY 1
BULGARIAN SPLIT SQUAT
DAY 1 WORKOUT 5
(GLUTE FOCUSED) 28
BARBELL BACK SQUAT 6
CHEST DIPS 29
LOW INCLINE DUMBBELL PRESS 7
SEATED LEG EXTENSIONS 30
SEATED LEG CURLS 8
LAT FOCUSED CABLE ROW 31
LAT PULLDOWN 9
REAR DELT CABLE FLY 32
BEHIND BODY CABLE CURLS 10
CABLE PUSHDOWNS
SHORTCUT YOUR TRANSFORMATION 11 (ELBOW FRIENDLY) 33
DAY 2 DAY 5
DAY 2 WORKOUT 13 DAY 5 WORKOUT 35
BARBELL BENCH PRESS 14 SEATED DUMBBELL SHOULDER PRESS 36
BARBELL ROMANIAN DEADLIFT 15 LYING INCLINE LATERAL RAISES 37
DUMBBELL CHEST SUPPORTED ROW (BANDED) DECLINE PUSH-UPS 38
(MID/UPPER BACK FOCUSED) 16
SEATED CABLE ROW
CABLE LATERAL RAISES 17 (MID/UPPER BACK FOCUSED) 39
OVERHEAD ROPE EXTENSIONS 18 INCLINE DUMBBELL CURLS 40
DAY 3 STANDING WEIGHTED CALF RAISES
DAY 3 WORKOUT 20 (BARBELL OR DUMBBELL) 41
PULL-UPS 21 EXERCISE ALTERNATIVES
LEG PRESS (QUAD-FOCUSED) 22 DAY 1 43
SEATED MID-CHEST CABLE FLYES 23 DAY 2 44
STANDING WEIGHTED CALF RAISES DAY 3 45
(BARBELL OR DUMBBELL) 24 DAY 4 46
HAMMER CURLS 25 DAY 5 47
DISCLAIMER 49

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5-DAY FULL BODY WORKOUT PLAN

OVERVIEW
Welcome to your 5-day full body workout plan!
This is a 5 day full body workout split designed to maximize your gains. For the first 2 weeks of this
program, take it easy and avoid pushing too close to failure during your sets. You don’t want to get too
sore during this period. After the first 2 weeks once your body starts adapting, you can start pushing
your sets harder and increasing the weight. Eventually, you should experience no/minimal soreness
going into each of your workouts.
This plan uses the following 5-day full body workout split:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Day 1 Day 2 Day 3 Day 4 Day 5 Rest Rest

The exact days of each workout don’t matter. The key is that you are getting at least 2 rest days. Your
rest days should ideally be set up like the example above.
This workout routine will have a higher time commitment because it is a 5-day split and full body every
time you’re working out, so it is a great starting point for the more serious lifter!
Lastly, each exercise listed in this workout routine has an exercise alternative at the end of this PDF that
you can use as a swap. Whether it’s because of limited equipment availability, because of a past injury or
limitation, or wanting to switch your routine up later down the road, you can use this list to help find an
exercise more suitable for you.
After a while using this plan, we recommend joining one of our Built With Science programs for more
science-based workouts to continue challenging you and getting you results.

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day 1
5-DAY FULL BODY WORKOUT PLAN

DAY 1 WORKOUT

Exercise Sets Reps Rest Notes

(min)
Experiment with foot stance, squat
Barbell Back Squat 3 6-8 2-3 min down to at least parallel, elevate
heels onto weight plates if needed.

Set bench 1-2 notches up

1.5-2
Low Incline Dumbbell Press 3 8-10 from bottom, keep chest up,
min
avoid flaring elbows out.

Keep toes pointed straight

1.5-2
Seated Leg Curl 3 10-15 up, control the weight, avoid
min
arching lower back.

Grip outside shoulder width,

Lat Pulldown 3 8-10 2 min lean back slightly, pull bar
to just under chin.

Take small step forward

1.5-2
Behind Body Cable Curl 3 10-12 from cable, let arm hang
min
behind you, curl cable up.

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5-DAY FULL BODY WORKOUT PLAN

BARBELL BACK SQUAT

STEP 1
ATTENTION: For the barbell back squat, since the exercise
is quite technical, it is recommended that you watch the
full exercise tutorial video. If needed, perform the exercise
regression included in the video first if needed before
performing the full barbell back squat.

STEP 1: SETUP STEP 1

Set a barbell in a rack at about the height of your mid-chest. Face
the bar and grip it with your hands slightly wider than shoulder-
width apart. Duck under the bar and place it over the back of
your shoulders, letting it rest on your upper traps. Lift it out of
the rack by extending your legs. Take one step back with one
foot, one step back with the other one, and then use a third step
to correct your stance into an even position. The optimal foot
stance will vary, but first experiment with a stance that is just STEP 2
outside shoulder-width with your toes pointed outwards at about
15 degree angle.

STEP 2
Plant your feet firmly into the ground, pull the bar down into your
upper back, and engage your core. Take a deep breath in through
your nose, and then squat straight down by bending at your hips
and knees. As you do so, the bar should remain over the level
of your midfoot and the weight should be evenly distributed
between your big toe, your little toe, and your heels. Your knees
should also be bending slightly outwards in the same direction
of your toes. Continue squatting down until your thighs reach STEP 2
at least parallel or slightly below. From here, while keeping your
core engaged, exhale and reverse the movement by extending
your legs, thinking about bringing the bar up towards the ceiling
and exhaling as you do so.
When done correctly, the bar should make an almost perfectly
vertical path down and up each rep. Depending on your anatomy,
your torso may end up more vertical or more bent over than
others, which is normal as long as you’re following the tips and
avoiding the common mistakes.

ADDITIONAL TIPS: If you find it difficult to reach full depth,

you can try elevating your heels onto weight plates to help
with ankle mobility.

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5-DAY FULL BODY WORKOUT PLAN

LOW INCLINE DUMBBELL PRESS

STEP 1

STEP 1: SETUP
Set up an incline bench to about 15 to 30 STEP 1
degrees, typically the first to second notch up
from the bottom. Grab a pair of dumbbells and
sit on the bench. Kick up the dumbbells one
at a time to get them into position with your
arms straight over your body. Pull your shoulder
blades down away from your ears and pinch
them together to create a small space between
your lower back and the bench. Firmly plant
your feet on the ground. STEP 1

STEP 2
Brace your core and then control the weight
down by dropping your elbows to about a 45
to 60 degree angle from your torso. Allow your
hands to naturally turn in slightly. Continue
lowering until the weights reach around the STEP 2
level of your chest, or as low as is comfortable
for you.

STEP 3
Use your chest to push the weight back up until
your arms are fully locked out and directly over
your shoulders. Think about pulling your arms
together as if you were trying to touch your
biceps together to move the weight up.

STEP 3

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SEATED LEG CURLS

STEP 1

STEP 1: SETUP
Set up your back rest so that when you
sit down, your knees are aligned directly
beside the pivot point of the machine.
For most people, your knees should end
up just past the edge of the seat. Next,
adjust the height of your foot pad so
that when you’re seated, your legs are STEP 1
in just a slightly bent position. The pad
should also be resting just above the
back of your heels.

STEP 2
Grab the handles on the side of the
machine and pull up on them by
engaging your lats. Brace your core, and
then while keeping your toes pointed STEP 2
straight up, pull the weight as far down
as you can using your hamstrings. Slowly
control the weight back close to the
starting position with your legs almost
fully extended, and then repeat for
another rep.

ADDITIONAL TIP STEP 2

Avoid fully extending your legs at the

top position. The first 15 degrees or so
of the movement actually involves more
of the calves, so cut the range of motion
short slightly by stopping each rep a
little before your legs are completely
straightened at the top position.

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LAT PULLDOWN

STEP 1: SETUP
Adjust the height of the seat or knee
pads so that your thighs are securely
locked underneath, with your feet flat
on the floor. Set your weight then stand
up and grab the bar with an overhand
grip just outside shoulder-width apart.
Sit back down with your thighs under
the pads. Tilt your upper back just
slightly backwards.
STEP 1

STEP 2
Pull your elbows down until the bar
reaches the level of your chin. Control
the weight back up until your arms are
almost fully straight, and then repeat for
another rep.

ADDITIONAL TIPS

To better engage the back muscles, you

can try using a thumbless grip and think
about pulling with the elbows rather
than with your hands. STEP 2

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BEHIND BODY CABLE CURLS

STEP 1

STEP 1: SETUP
Attach a handle to each cable and move
it to the lowest position. Face away
from the cable and grab the handle in
each arm. Take a couple small steps
forward and let your arms hang straight
slightly behind your body and towards
the direction of the cable. STEP 1

STEP 2
Brace your core, pull your shoulders
down and away from your ears, and
then while keeping your elbows locked
in position, curl your hands up towards
your shoulders. As you do so, you
should be curling up but also slightly STEP 2
inward to match the direction of the
cable. Once your arms reach roughly
the level of your chest, control the
weight back down until your arms fully
straighten, and then repeat for another
rep.

ADDITIONAL TIPS
STEP 2
To perform this exercise one arm at a
time, if you were curling your right arm
for example, you’d stand in front and
slightly to the left of the cable so that
you can curl your arm straight up with
the cable pulling your arm directly back
at a straight angle.

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5-DAY FULL BODY WORKOUT PLAN

DAY 2 WORKOUT

Exercise Sets Reps Rest Notes

(min)
Grip slightly outside shoulder-width,
Barbell Bench Press 3 6-8 2-3 min keep chest up, lower bar to level of
nipples, avoid flaring elbows out.

Push hips back, slight bend in knees,

Barbell Romanian Deadlift 3 6-8 2-3 min
lower until hands reach level of shins.

Dumbbell Chest Set bench 2 notches up from

1.5-2
Supported Row (mid/ 3 10-12 bottom, angle elbows out, squeeze
min
upper back focused) shoulder blades together.

Raise arm in scapular plane,

1.5-2
Cable Lateral Raise 3 15-20 align cable with arm, think of
min
pushing hand "out" not "up".

1.5-2 Perform one arm at a time, keep

Overhead Rope Extensions 3 10-15
min elbow locked, extend arm up and out.

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BARBELL BENCH PRESS

STEP 1

STEP 1 SETUP
Lie down on the bench and position yourself such
that your eyes are directly below the racked bar.
Use a medium grip on the bar that’s slightly wider
than shoulder-width apart. Pull your shoulder
blades down away from your ears and pinch them
together to create a small space between your
lower back and the bench. Firmly plant your feet
on the ground. Unrack the bar and bring it over the STEP 1
level of your shoulders

STEP 2
Control the weight down while dropping your
elbows down at about a 45 to 60 degree angle
from your torso. The bar should travel down and
slightly forward and touch your chest at the level of
your sternum.

After the bar touches your chest, push the STEP 2

bar up and back to the starting position with
your arms fully locked out. The bar should
travel up and slightly back as you do this.
Think about pulling your arms together
as if you were trying to touch your biceps
together to move the weight up.

STEP 2
ADDITIONAL TIPS

Avoid bouncing the bar against your chest at

the bottom position and use control to simply
touch your chest. Whenever possible use a
spotter, especially with heavier loads.

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BARBELL ROMANIAN DEADLIFT

STEP 1

STEP 1: SETUP
Set up the bar in the rack to the level of your mid-
thigh. You can also deadlift the bar off the floor up to
the starting position. Take a roughly shoulder-width
overhand grip just outside your thighs. Take 3 steps
back from the rack and use a shoulder width stance
with your feet pointed slightly outwards at about a
15 degree angle. At this point your legs should be just
STEP 1
inside your hands.

STEP 2
Engage your lats and contract your abs. Take a deep
breath in through your nose and start the descent by
pushing your hips straight back. Keep just a very slight
bend at your knees and keep the bar as close to your
body as possible, ideally right above the middle of your
feet. Lower the bar only until the point where you can’t
push your hips back without your lower back starting to
round, usually at knee level or mid-shin level. STEP 2

STEP 3
Keep your core braced and then exhale as you reverse
the motion by pushing your hips forward while keeping
the bar centered over your mid-foot. Once your legs
are fully straight, repeat for another rep. Spend about
2-3 seconds on slowly controlling the weight down, and
then about 1 second to bring the weight back up.
STEP 3

ADDITIONAL TIPS

To better engage the hamstrings, you can think

about pulling the floor back with your heels as
you come up.

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5-DAY FULL BODY WORKOUT PLAN
DUMBBELL CHEST SUPPORTED ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Set up an incline bench to an angle of about
30 degrees, typically the second notch up from
the bottom. Grab a pair of dumbbells using a STEP 1
thumbless grip and lay your chest on the bench
with your arms hanging down by your sides and
palms facing each other. Plant the balls of your
feet firmly into the ground with your legs fully
straightened or slightly bent.

STEP 2
To stabilize your body, bring your shoulders
down and away from your ears, squeeze your STEP 2
glutes and flex your abs. Then, pull your elbows
back behind your body at about a 45 to 60
degree angle away from your torso. Squeeze
your shoulder blades together at the top
position.

STEP 3
Control the weight back down to the starting
position instead of letting it just drop. Let your
shoulder blades open up, reset, and then go STEP 3
into your next rep.

ADDITIONAL TIPS

Think about pulling with your elbows each rep in

order to better activate your back.

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CABLE LATERAL RAISES

STEP 1

STEP 1: SETUP
Attach a handle to the cable and move it to
the bottom attachment. Face away from the
cable and reach behind your body to grab the
handle with one hand. Take a couple steps
forward and then a small step sideways towards
the direction of your working arm. You should STEP 1
end up with your hand by your thigh with the
direction of the cable headed back behind your
body.

STEP 2
Brace your core and squeeze your glutes. Keep
your arms just slightly bent and raise your arm
diagonally at about 15 to 30 degrees in front
of your body. Raise until your arm reaches
shoulder-height, control back down, and then
repeat for more reps. Switch arms after you’ve
rested for 30 seconds.

ADDITIONAL TIPS STEP 2

To perform two arms at a time, grab the left cable
with your right hand and right cable with your
left hand. Turn so you face away from the cable
and take a few steps forward. While keeping your
arms just slightly bent, raise your arms into a wide
Y position in front of you. Raise until your arms
reach shoulder-height, control them back down,
and then repeat for more reps.

STEP 2

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OVERHEAD ROPE EXTENSIONS

STEP 1

STEP 1: SETUP
Use a rope attachment and pull it
through so that you can grab just one
end of it with the cable set at the lowest
STEP 1
position. Grab your handle with one
hand, face away from the cable, take
one step forward and one step to the
side of your working arm. Bring your
arm over your head with your hand bent
behind your head. Your arm should be
up and facing slightly out.

STEP 2
While keeping your elbow locked in
place, extend your hand out fully,
keeping it in line with your arm. Lower STEP 2
back down to the starting position, and
then repeat for more reps. Finish your
reps on one side before switching to the
other side.

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5-DAY FULL BODY WORKOUT PLAN

DAY 3 WORKOUT

Exercise Sets Reps Rest Notes

(min)
Grip outside shoulder-width, pull
Pull-Ups 3 6-12 2-3 min until chin over bar, use alternative
if unable to do 6 reps in a row.

Use low foot stance, let knees

Quad-Focused Leg Press 3 10-12 2-3 min drive forward over toes,
avoid raising heels up.

1.5-2 Set cables to chest height, squeeze

Seated Mid-Chest Cable Fly 3 10-15
min arms together, pause at end position.

Standing Weighted Calf 1.5-2 Feet hip width apart, elevate toes on
3 10-15
Raises (barbell or dumbbell) min weight plate, press up on big toes.

Grab dumbbells, hands by

1.5-2 side with palms facing in,
Hammer Curls 3 10-12
min neutral grip, curl weight up
and slightly in front of body.

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PULL-UPS

STEP 1

STEP 1: SETUP
Grip the bar using an overhand grip slightly
wider than shoulder-width apart. From here, let
your body hang and then begin stabilizing your
body by bringing your feet together, flexing STEP 1
your quads and glutes and contracting your abs.
You want to maintain this position as you pull.

STEP 2
Initiate the pull by first bringing your shoulders
down and away from your ears. Then, pull your
elbows down and back into your sides as if you STEP 2
were trying to pull them into your back pockets.
As you do this, think about trying to bring your
chest up towards the bar. Continue pulling-
up until your chin is above the bar. From here,
control yourself by letting your elbows move
up and out until your arms are almost fully
straightened, and then continue into your next STEP 2
rep.

STEP 2

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LEG PRESS (QUAD-FOCUSED)

STEP 1

STEP 1: SETUP
Move the backrest to the lowest setting or just 1 to
2 notches up from the bottom. Adjust the foot plate
starting position so that you only need to extend your
legs slightly to be able to release the weights. Lastly, if
your leg press has safety pins, adjust them so that they
will be able to catch the weight at the bottom position
if you are unable to lift it.
It’s time to set your feet. Generally you want a foot STEP 1
stance that is about shoulder-width apart or just wider
than that, with your toes pointed out about 15 degrees.
You also want to place your feet relatively lower on the
footplate to better activate your quads. Do a few reps
with some light weight to see how it feels and adjust
your setup as needed. You should be able to reach the
bottom position without your heels rising up.

STEP 2: SETUP
STEP 2
Unlock the safety pins and extend your legs to release
the weights. Brace your core and take a deep breath in
through your nose. Lower the weight by bending your
legs and letting your knees bend slightly outwards over
your toes. Go as deep as possible. Once you’ve reached
the bottom position, keep your core braced and exhale
as you push the weight back up until your legs are
almost fully straight, and then descend into your next
rep.

ADDITIONAL TIPS

This tutorial focuses on the plate loaded 45

degree leg press. If you don’t have access to this
machine and only have the horizontal leg press
available, pick an exercise alternative.

STEP 2

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SEATED MID-CHEST CABLE FLYES

STEP 1: SETUP
Move an adjustable bench over to the
middle of a cable machine, positioned a
couple of feet in front of it. Set the incline
STEP 1
to one notch down from the highest
position to about a 75 degree angle.
Adjust the height of the cables around the
level of your mid-chest. Grab each handle,
sit on the bench, and get your arms into
the starting position with your arms out
to your sides and elbows bent. At this
point your forearms should be lined up
directly with the cable. STEP 2
Pull your shoulder blades down and back
together. Plant your feet firmly on the
ground.

STEP 2
Use your chest to bring your arms
together with your arms straight in front
of you. Think about squeezing your biceps
in as if you were trying to bring them STEP 1
together to better engage your chest.
Pause at the end position briefly, slowly
control the weight back while bending
your arms until your elbows reach the
level of your torso, and then repeat for
another rep.

STEP 2

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STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

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HAMMER CURLS
STEP 1

STEP 1: SETUP
Grab a pair of dumbbells and stand with
your arms straight down by your sides. STEP 2

STEP 2: EXECUTION
Brace your core, and then while keeping
a neutral grip on the dumbbell as if you
were holding a hammer, curl your hand
up and slightly in across your chest one
arm at a time. You’ll alternate between
arms each rep. As you curl, keep your
elbow locked in place and control the
weight all the way up and all the way
down until your arm fully straightens.
Keep your hand in the neutral grip STEP 2
throughout.

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5-DAY FULL BODY WORKOUT PLAN

DAY 4 WORKOUT

Exercise Sets Reps Rest Notes

(min)
Use wider foot stance, lean
Bulgarian Split Squats 8-10 1 min torso forward slightly, do a
3
(Glute-Focused) per leg per leg set on one leg then rest 1
min then do the other leg.

Set up on a dip machine, grip

1.5-2 handles with arms locked, lean
Chest Dips 3 6-12
min slightly forward, bend elbows
and slowly lower body.

Pull down on handles, pause

1.5-2
Seated Leg Extensions 3 10-15 for 1 second at top position,
min
control weight down.

Lean torso forward slightly,

1.5-2
Lat-Focused Cable Row 3 10-12 pull elbows down, keep
min
elbows tight to sides.

Set cables to highest height, grab

1.5-2 pulleys with no handles, take a
Rear Delt Cable Fly 3 10-15
min few steps up, and pull arms away
from body keeping arms straight.

Use two rope attachments if

Cable Pushdowns 1.5-2
3 8-10 possible, keep elbow locked,
(*elbow friendly) min
push down and out.

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5-DAY FULL BODY WORKOUT PLAN
BULGARIAN SPLIT SQUAT
(GLUTE FOCUSED)

STEP 1: SETUP
First, pick what you’ll use for elevation. There are many
options available to you, so watch the exercise tutorial
video to make the best decision for yourself and the
equipment you have available.
Second, adjust your foot stance. To find the optimal
stance, sit on the bench and extend your legs straight
out. Where your feet end up is roughly where you want
your foot position to be. To emphasize the glutes, move
forward by an inch or two.
When your feet are set, they should be about hip width STEP 1
distance apart from each other rather than directly in
front of each other. Grab a pair of dumbbells if needed,
and get into the starting position. Start with your
weaker leg.

STEP 2
With the dumbbells straight by your sides, brace your
core and while keeping your lower back neutral, bend
STEP 1
your torso over slightly. While maintaining this slight
lean forward, squat down and drive your back knee
STEP 2
towards the ground. Continue descending until your
front thigh is at least parallel to the floor. At this point
the knee of your back leg should be almost touching
the floor and the shin of your front leg should be almost
vertical on top of your foot. Pause briefly and then push
through the heel of your front leg to drive your hips
forward. Continue until you finish your reps on one leg,
rest 1 minute, and then repeat on the other leg.

ADDITIONAL TIPS

Avoid relying too much on your back leg to push

the weight up. Instead, think of your back leg as a
kickstand for balance. Keep 80-90% of the weight
in your front leg, and just 10-20% of the weight in
your back leg.
STEP 2

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CHEST DIPS

STEP 1

STEP 1: SETUP
Use a dip machine with parallel handles. Grip
the handles and get to the starting position
with your arms locked and legs bent. Engage STEP 1
your core and lean slightly forward.

STEP 2
Slowly lower your body by bending your
elbows back behind you. As you do so,
squeeze your shoulder blades together, and
go until your arms are parallel to the floor or
as low as is comfortable for you.
Your elbows should be stacked above your
wrists at the bottom position. Push through
STEP 2
your palms, extend your elbows, and squeeze
your chest to get back to the starting
position. Repeat for the desired number of
reps.

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SEATED LEG EXTENSIONS

STEP 1

STEP 1: SETUP
STEP 1
Set up your back rest so that when you sit
down, your knees are aligned directly beside
the pivot point of the machine. For most
people, your knees should end up just past
the edge of the seat. Next, adjust the height
of your foot pad so that when you’re seated,
your legs are at a roughly 90 degree angle
with the pad resting just above your ankle.
STEP 2

STEP 2
Grab the handles on the side of the machine
and pull up on them by engaging your lats.
Brace your core, and then while keeping your
toes pointed straight up, use your quads to
extend your legs straight forward. As you do
so, keep your knees facing forward rather
than rotating them in or outwards. Extend as
far up as you can, pause briefly at the top, and STEP 2
then control the weight all the way back down
to the starting position and repeat.

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LAT FOCUSED CABLE ROW

STEP 1

STEP 1

STEP 1: SETUP
Once you’ve found the right attachment, get
into the starting position with your knees
slightly bent on the pad.

STEP 2: EXECUTION
Before pulling, brace your core and bring your STEP 2
shoulders down and away from your ears. Lean
your torso forward over just slightly. Then, pull
your elbows down and back towards your back
pockets. As you pull, keep your elbow tucked
close to your sides to better engage the lats.
Stop when your elbows reach the level of your
torso, and then control the weight back until
your arms almost fully straighten, and then
repeat for another rep.
STEP 2

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REAR DELT CABLE FLY

STEP 1
STEP 1: SETUP
Stand in the middle of a cable machine with
the pulleys set at the highest height with no
handles attached. Grab the left cable with
your right hand and the right cable with your
left hand. Grab the little ball at the end of
the cable for grip. Step a few steps back, and
then move your arms straight in front of you
STEP 1
at shoulder height. At this point the cables
should be crossing over each other. You can
rotate your hands slightly outwards to match
the direction of the cable.

STEP 2
Brace your core and pull your arms down at a
45 degree angle away from your torso while
keeping your arms straight. Continue pulling STEP 2
as far back as you can so that your arms end
up slightly past your torso. Pause at the end
position briefly, and then control the weight
back to the starting position with your arms
straight in front of your chest.

ADDITIONAL TIPS

If you’re performing just one arm at a time, STEP 2

you’d perform it the exact same way, but just
make sure that you position yourself so that
when you pull your arm down, the cable is in
line with your arm and that your arm makes a
45 degree angle away from your body. Standing
directly sideways to the cable helps make this
easy to set up.

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5-DAY FULL BODY WORKOUT PLAN
CABLE PUSHDOWNS
(ELBOW FRIENDLY)

STEP 1: SETUP STEP 1

Set a pulley to the highest height. Use two rope STEP 1
attachments and pull them through so that the
rope extends longer. Grab one rope in each
hand and take two to three steps back from
the pulley. From here, with a slight bend at
your knees, bend your torso forward about 30
degrees. Bring your elbows down to your sides
angled out just slightly and lock them there.
Your hands should be around the level of your
chest.
STEP 2

STEP 2
Brace your core, and then while keeping your
elbows locked in place, use your triceps to
extend your arms. You should feel as if you’re
pulling the ropes down and out apart. Keep
your elbows locked as you control your hands
back up to about the height of your chest, and
then go down for another rep.
STEP 2

@JEREMYETHIER 33
day 5
5-DAY FULL BODY WORKOUT PLAN

DAY 5 WORKOUT

Exercise Sets Reps Rest Notes

(min)

Seated Dumbbell Set bench 2-3 notches down from

3 8-10 2-3 min
Shoulder Press top position, press in scapular plane.

Set bench 2-3 notches down from

top position, lay chest on bench
1.5-2
Lying Incline Lateral Raises 3 15-20 with dumbbells in hand, keep
min
arms slightly bent & raise arms
in a Y position in front of you.

Wrap band around back, place

feet on elevated platform (bench
1.5-2
(Banded) Decline Push-Ups 3 10-20 or weight plates), get into push-
min
up position and lower body with
elbows at a 45-60 degree angle.

Use wide grip handle if possible,

Seated Cable Row (mid/ 1.5-2
3 10-12 angle elbows out, squeeze
upper back focused) min
shoulder-blades together.

Move bench 2-3 notches down

1.5-2
Incline Dumbbell Curl 3 8-10 from top position, alternate arms
min
each rep, keep elbow locked.

Standing Weighted Calf 1.5-2 Feet hip width apart, elevate toes on
3 10-15
Raises (barbell or dumbbell) min weight plate, press up on big toes.

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5-DAY FULL BODY WORKOUT PLAN

SEATED DUMBBELL SHOULDER PRESS

STEP 1

STEP 1: SETUP
Set up an incline bench at about a 60 to STEP 1
75 degree angle, typically 2 to 3 notches
down from the highest position. Grab a pair
of dumbbells and sit on the bench with the
dumbbells resting on your thighs. Kick the
dumbbells up one at a time to get them up just
over your shoulders. Plant your feet firmly on
the ground. Bring your elbows forward slightly
to about a 45 degree angle in front of your
body.
STEP 2
STEP 2
Pull your shoulders down and away from your
ears and brace your core. Press the weight up
until your arms are straight and positioned
directly over your shoulders.

STEP 3
Lower the weight back down by dropping your
elbows into a roughly 45 degree angle in front STEP 3
of your body until the weights reach around the
level of your chin, and then press back up.

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5-DAY FULL BODY WORKOUT PLAN

LYING INCLINE LATERAL RAISES

STEP 1
STEP 1: SETUP
Set up an incline bench to roughly a 45
degree angle, which is typically 2 to 3
notches up from the bottom of a bench.
Grab a pair of light dumbbells. Lay your
chest on the bench with your legs straight
for support and your arms hanging by your
sides.
STEP 1
STEP 2
Brace your core and squeeze your glutes.
From here, while keeping your arms just
slightly bent, raise your hands out in front
of you. As you do so, raise your arms in a
Y position in front of you. This is about 15
to 30 degrees in front of your body. Raise
the weight until your arms reach shoulder-
height, control them back down to the
starting position, and then repeat for more
reps.

ADDITIONAL TIPS
STEP 2
Note that this exercise does not require a lot
of weight, so if you don’t have light enough
dumbbells, you can try holding onto a 2.5
or 5 lb weight plate instead. To better help
with muscle activation, you can try using a
thumbless grip if using dumbbells and rather
than thinking about raising the weight up,
think about raising the weight out as if you
were pushing your hands out towards the
walls.

STEP 2

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5-DAY FULL BODY WORKOUT PLAN

(BANDED) DECLINE PUSH-UPS

STEP 1

STEP 1: SETUP
Cross the band over once and loop your arm into
each hole as if you were putting on a backpack. When
done properly, it should make an X shape on your
back. Hook each band with your thumbs. From here, STEP 1
find an elevated platform like a bench or even a stack
of weight plates. Using a grip just slightly wider than
shoulder-width apart, get into a push-up position
with your arms fully extended with the band in each
hand and legs straight with toes together up onto the
platform.

STEP 2
STEP 2
Bring your shoulders down and away from your ears,
brace your core, and flex your thighs and glutes.
Maintain this position as you slowly lower your body
down by bending your elbows to about a 45 to 60
degree angle away from your torso. Continue until
your chest almost touches the ground.
STEP 2

STEP 3
From here, push up and back until your arms fully
straighten. Let your shoulder-blades open up at the
top before proceeding to the next rep.

ADDITIONAL TIPS STEP 3

You can progress this by using a thicker band or

you can increase the number of reps you do all
the way up to 30 reps per set.

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5-DAY FULL BODY WORKOUT PLAN
SEATED CABLE ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Once you’ve found the attachment, get
into the starting position with your knees
slightly bent on the pad and back straight.

STEP 2
Brace your core and bring your shoulders
STEP 2
down and away from your ears. Pull your
elbows back behind your body at about
a 45 to 60 degree angle away while
squeezing your shoulder blades together.

STEP 3
Control the weight back down to the
starting position, letting your shoulder
blades open up, and then go into your STEP 2
next rep. You can let your upper body
round forward to fully open up your
back, as long as your core remains tight
and your lower back doesn’t round
excessively.

ADDITIONAL TIPS

You can use the V-bar attachment, STEP 3

but a better option would be a wider
handle setup so that your elbows can
flare outwards as you pull. If you don’t
have access to any of that, you can try
putting two handles over a lat pulldown
attachment and twist them to lock them in
place.

@JEREMYETHIER 39
5-DAY FULL BODY WORKOUT PLAN

INCLINE DUMBBELL CURLS

STEP 1

STEP 1: SETUP STEP 1

Set up an incline bench to just a slight angle
back of about 60 degrees, which is typically
2 to 3 notches down from the top position.
Grab a pair of dumbbells and lay your back
on the bench with your arms hanging straight
down by your sides with your palms facing in
and your feet planted firmly on the ground.
STEP 2
STEP 2
Pull your shoulders down and away from
your ears and brace your core. While keeping
both of your elbows locked into place, curl
the weight up towards your shoulders. As you
do so, rotate your palms so that they face up
towards the ceiling at the top position. Lower
the weight back down to the starting position
letting your wrists rotate back into a neutral
position. Once your arms fully straighten, STEP 2
repeat for another rep.

@JEREMYETHIER 40
5-DAY FULL BODY WORKOUT PLAN
STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

@JEREMYETHIER 41
exercise
alternatives
5-DAY FULL BODY WORKOUT PLAN

DAY 1
EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Quad-Focused Leg Press https://youtu.be/0nrW-q7-WRQ

Smith Machine Squat https://youtu.be/zSVi51Jp3eI

Barbell Back Box Squat (*knee friendly) https://youtu.be/QryQO4VuPK8

Barbell Back Squat
Weighted Step-Ups (*knee friendly) https://youtu.be/Cjc3AgmdtlA
Dumbbell Goblet Squat
https://youtu.be/nYDEYFXN2Rs
(*lower back friendly)
Bulgarian Split Squat (quad-focused) https://youtu.be/r9XtxWSTlcg

Incline Machine Chest Press https://youtu.be/abc1fisYB3w

Low Incline Smith Machine Press https://youtu.be/R53nThQcdZo

Low Incline Dumbbell Press Low Incline Barbell Press https://youtu.be/jW4j7FoqudI

Low Incline Cable Press https://youtu.be/6qV1WZ_z0u0

(Banded) Decline Push-Ups https://youtu.be/LdahU9kB-u0

Lying Leg Curls https://youtu.be/aYy3alWRDmk

Seated Leg Curls Swiss Ball Leg Curls https://youtu.be/uRBpd65dbYs

Dumbbell Lying Leg Curls https://youtu.be/Ot1MZipNLOQ

(Weighted) Pull-Ups https://youtu.be/w_yuTRQd6HA

Kneeling One Arm Lat Pulldown https://youtu.be/PkA-D-Ld4tE

Lat Pulldown
3 Point Dumbbell Row https://youtu.be/hrBLmuQ_vq8

Barbell Row (lat focused) https://youtu.be/tS5lKXxtNvE

Incline Dumbbell Curls https://youtu.be/3D56VDVkQnM

Behind Body Cable Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c

@JEREMYETHIER 43
5-DAY FULL BODY WORKOUT PLAN

DAY 2
EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Flat Dumbbell Press https://youtu.be/g14dhC5KYBM

Flat Machine Chest Press https://youtu.be/sO8lFa9CidE

Barbell Bench Press Flat Smith Machine Chest Press https://youtu.be/3Z3C44SXSQE

Seated Flat Cable Press https://youtu.be/hPpNTAEDnxM

Neutral Grip Dumbbell Press
https://youtu.be/N-kUwH1uf9c
(*shoulder friendly)
Dumbbell Romanian Deadlift https://youtu.be/Xu4DxwKWzl4
Barbell Romanian Deadlift Hyperextensions (back/
https://youtu.be/RU5d2H_OmSc
hamstring focused)
Barbell Row (mid/upper back focused) https://youtu.be/FTCmwlfZ29A
Dumbbell Chest Supported Row Seated Cable Row (mid/
https://youtu.be/Q-5V5T55giY
(mid/upper back focused) upper back focused)
Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Dumbbell Lateral Raises https://youtu.be/zcO3sgAeLA0

Lying Incline Lateral Raises https://youtu.be/upEqeI0F73M

Cable Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs
Wide Grip Barbell Upright
https://youtu.be/6BTMVh9AnCw
Row (last resort)
Incline Dumbbell Overhead Extensions https://youtu.be/3d86xMhHROA

Cable Pushdowns (*elbow friendly) https://youtu.be/MlfCS_7ZLXA

Overhead Rope Extensions
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

@JEREMYETHIER 44
5-DAY FULL BODY WORKOUT PLAN

DAY 3
EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
(Weighted) Chin-Ups https://youtu.be/-TZRdvUS7Qo

Banded Pull-Ups https://youtu.be/VGm-f5-T5no

Inverted Row https://youtu.be/SyMSay4zrsA

Pull-Ups
Pull-Up Negatives https://youtu.be/SyMSay4zrsA

Kneeling Lat Pulldowns https://youtu.be/4LxKeTqlpZA

Lat Pulldowns https://youtu.be/AvYZZhEl7Xk

Barbell Back Squat https://youtu.be/Hj0dNZ9_LAE

Smith Machine Squat https://youtu.be/zSVi51Jp3eI

Barbell Back Box Squat (*knee friendly) https://youtu.be/QryQO4VuPK8

Quad-Focused Leg Press
Weighted Step-Ups (*knee friendly) https://youtu.be/Cjc3AgmdtlA

Goblet Squat (*lower back friendly) https://youtu.be/nYDEYFXN2Rs

Bulgarian Split Squat (quad-focused) https://youtu.be/r9XtxWSTlcg

Standing Mid-Chest Cable Fly https://youtu.be/fyFVaCP9J-8

Pec-Deck Machine Fly https://youtu.be/rnV3y1P7894

Seated Mid-Chest Cable Fly
Dumbbell Fly https://youtu.be/WRn2hqy0gXU

Banded Push-Ups https://youtu.be/dI7LVElfMOg

Toes-Elevated Smith
https://youtu.be/_ChZv2iluM8
Machine Calf Raises
Standing Weighted Calf Raises
(barbell or dumbbell) Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Leg Press Calf Raises https://youtu.be/s8yUXsZrgE0

Hammer Curls Rope Cable Curls (neutral grip) https://youtu.be/0vEzBCydrU0

@JEREMYETHIER 45
5-DAY FULL BODY WORKOUT PLAN

DAY 4
EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Heel Elevated Split Squat https://youtu.be/bJE0-eZLa6E

Walking Lunges (quad focused) https://youtu.be/JB20RuTOaFc

Bulgarian Split Squat (quad focused)
Reverse Lunges (*knee friendly) https://youtu.be/AUEGDvCrQJA

Weighted Step Ups (*knee friendly) https://youtu.be/Cjc3AgmdtlA

Standing High To Low Cable Flyes https://youtu.be/JfZjng7jAKs

Decline Dumbbell Press https://youtu.be/pSOseCLdzIY

Chest Dips
Decline Machine Chest Press https://youtu.be/H4R-LiTJeH8

(Banded) Incline Push-Ups https://youtu.be/67V0-5gjEeA

Sissy Squat https://youtu.be/3SeCC8ABZ_Q

Seated Leg Extensions Heel Elevated Goblet Squat https://youtu.be/l9crMLuT4II

Reverse Lunges (*knee friendly) https://youtu.be/AUEGDvCrQJA

Chest Supported Dumbbell
https://youtu.be/I2Unz9FR0sc
Row (Lat-Focused)
Lat Focused Cable Row Barbell Row (lat focused) https://youtu.be/tS5lKXxtNvE

Half-Kneeling Cable Row https://youtu.be/tTev-zsqR4A

Rear Delt Cable Row https://youtu.be/k9G7BykDD4o

Chest Supported Dumbbell
Rear Delt Cable Fly https://youtu.be/6LTUVaKpRCk
Rear Delt Row
Barbell Row (mid/upper back focused) https://youtu.be/FTCmwlfZ29A

Overhead Rope Extensions https://youtu.be/7yoTblFCUQM

Incline Dumbbell Overhead Extensions https://youtu.be/3d86xMhHROA

Cable Pushdowns (*elbow friendly)
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

@JEREMYETHIER 46
5-DAY FULL BODY WORKOUT PLAN

DAY 5
EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Standing Dumbbell Shoulder Press https://youtu.be/jWriqmLrQqs

Standing Barbell Overhead Press https://youtu.be/S3kYKH32VqI

Seated Dumbbell Shoulder Press Seated Neutral-Grip Dumbbell
https://youtu.be/W35eREjZnhI
Shoulder Press (*shoulder friendly)
Half Kneeling Landmine Press
https://youtu.be/JOOS3MPCT8s
(*shoulder friendly)
Dumbbell Lateral Raises https://youtu.be/zcO3sgAeLA0

Cable Lateral Raise https://youtu.be/1muit9qEctY

Lying Incline Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs
Wide Grip Barbell Upright
https://youtu.be/6BTMVh9AnCw
Row (last resort)
Low Incline Dumbbell Press https://youtu.be/kpzUeELReEA

Incline Machine Chest Press https://youtu.be/abc1fisYB3w

(Banded) Decline Push-Ups Low Incline Smith Machine Press https://youtu.be/R53nThQcdZo

Low Incline Barbell Press https://youtu.be/jW4j7FoqudI

Low Incline Cable Press https://youtu.be/6qV1WZ_z0u0

Dumbbell Chest Supported Row
https://youtu.be/kNvy2_9Ji2w
(mid/upper back focused)
Seated Cable Row (mid/
upper back focused) Barbell Row (mid/upper back focused) https://youtu.be/FTCmwlfZ29A

Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Behind Body Cable Curls https://youtu.be/S2CNDlAY8kY

Incline Dumbbell Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c
Toes-Elevated Smith
https://youtu.be/_ChZv2iluM8
Machine Calf Raises
Standing Weighted Calf Raises
(barbell or dumbbell) Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Leg Press Calf Raises https://youtu.be/s8yUXsZrgE0

@JEREMYETHIER 47
5-DAY FULL BODY WORKOUT PLAN

ADDITIONAL COMMENTS

I HOPE THIS PDF IS USEFUL FOR YOU!

I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you
show your support for my work and connecting with me on my social media platforms where I share
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ENJOY!

@JEREMYETHIER 48
5-DAY FULL BODY WORKOUT PLAN

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure or copyrights are reserved.
heart disease, if you have ever experienced chest Built With Science™
pain while exercising, or if you have experienced may not be copied or
chest pain in the past month when not engaged used for any purpose
in physical activity. You should also consult your without express
physician, dietitian, or other qualified healthcare written consent.
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

@JEREMYETHIER 49