FULL-BODY 5X5+1 – DAYS 1-5
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Bent-Over Row V·05 | 6 | 5, 1, 5, 5, 5, 5 |
| Deadlift V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Shoulder Press V·13 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Shrug V·05 | 6 | 5, 1, 5, 5, 5, 5 |
| Standing Calf Raise V·08 | 6 | 5, 1, 5, 5, 5, 5 |
| Close-Grip Bench Press V·15 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Curl V·06 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Wrist Curl V·01 | 6 | 5, 1, 5, 5, 5, 5 |
| Weighted Crunch V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 260 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 6 | 5, 1, 5, 5, 5, 5 |
| Reverse-Grip Lat Pulldown V·31 | 6 | 5, 1, 5, 5, 5, 5 |
| Squat V·04 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Upright Row V·10 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Shrug V·10 | 6 | 5, 1, 5, 5, 5, 5 |
| Seated Calf Raise V·06 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Overhead Triceps Extension V·06 | 6 | 5, 1, 5, 5, 5, 5 |
| Incline Dumbbell Curl V·05 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Reverse Wrist Curl V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Hip Thrust V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 260 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Straight-Arm Pulldown V·04 | 6 | 5, 1, 5, 5, 5, 5 |
| Leg Press V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| Face Pull V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| Cable Shrug V·04 | 6 | 5, 1, 5, 5, 5, 5 |
| Leg Press Calf Raise V·04 | 6 | 5, 1, 5, 5, 5, 5 |
| Triceps Pressdown V·10 | 6 | 5, 1, 5, 5, 5, 5 |
| Cable Curl V·09 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Behind-Back Wrist Curl V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| Rope Cable Crunch V·13 | 6 | 5, 1, 5, 5, 5, 5 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 260 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| Seated Cable Row V·59 | 6 | 5, 1, 5, 5, 5, 5 |
| Step-Up V·05 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Shoulder Press V·04 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Behind-Back Shrug V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| Seated Calf Raise V·06 | 6 | 5, 1, 5, 5, 5, 5 |
| Barbell Lying Triceps Extension V·06 | 6 | 5, 1, 5, 5, 5, 5 |
| Seated Barbell Curl V·21 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Reverse Wrist Curl V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Weighted Crunch V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 260 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 6 | 5, 1, 5, 5, 5, 5 |
| Standing Lat Pulldown V·37 | 6 | 5, 1, 5, 5, 5, 5 |
| Romanian Deadlift V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Smith Machine Upright Row V·17 | 6 | 5, 1, 5, 5, 5, 5 |
| Smith Machine Shrug V·13 | 6 | 5, 1, 5, 5, 5, 5 |
| Standing Calf Raise V·08 | 6 | 5, 1, 5, 5, 5, 5 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 6 | 5, 1, 5, 5, 5, 5 |
| Behind-Back Cable Curl V·08 | 6 | 5, 1, 5, 5, 5, 5 |
| Dumbbell Wrist Curl V·03 | 6 | 5, 1, 5, 5, 5, 5 |
| Cable Oblique Pushdown V·02 | 6 | 5, 1, 5, 5, 5, 5 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 260 REPS |