FULL-BODY FIVE & DIME – WEEKS 1-4
4 WEEKs16 DAYs120 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Deadlift V·03 | 5 | 5 |
| Barbell Shoulder Press V·13 | 5 | 5 |
| Barbell Shrug V·05 | 5 | 5 |
| Standing Calf Raise V·08 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Barbell Curl V·06 | 5 | 5 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 | 10 | 10 |
| Face Pull V·02 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 10 | 10 |
| Leg Press Calf Raise V·04 | 10 | 10 |
| Triceps Pressdown V·10 | 10 | 10 |
| Cable Curl V·09 | 10 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 5 | 5 |
| Straight-Arm Pulldown V·04 | 5 | 5 |
| Barbell Hack Squat V·04 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Barbell Behind-Back Shrug V·02 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 5 | 5 |
| Hip Thrust V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Deadlift V·03 | 5 | 5 |
| Barbell Shoulder Press V·13 | 5 | 5 |
| Barbell Shrug V·05 | 5 | 5 |
| Standing Calf Raise V·08 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Barbell Curl V·06 | 5 | 5 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 | 10 | 10 |
| Face Pull V·02 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 10 | 10 |
| Leg Press Calf Raise V·04 | 10 | 10 |
| Triceps Pressdown V·10 | 10 | 10 |
| Cable Curl V·09 | 10 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 5 | 5 |
| Straight-Arm Pulldown V·04 | 5 | 5 |
| Barbell Hack Squat V·04 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Barbell Behind-Back Shrug V·02 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 5 | 5 |
| Hip Thrust V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Deadlift V·03 | 5 | 5 |
| Barbell Shoulder Press V·13 | 5 | 5 |
| Barbell Shrug V·05 | 5 | 5 |
| Standing Calf Raise V·08 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Barbell Curl V·06 | 5 | 5 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 | 10 | 10 |
| Face Pull V·02 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 10 | 10 |
| Leg Press Calf Raise V·04 | 10 | 10 |
| Triceps Pressdown V·10 | 10 | 10 |
| Cable Curl V·09 | 10 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 5 | 5 |
| Straight-Arm Pulldown V·04 | 5 | 5 |
| Barbell Hack Squat V·04 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Barbell Behind-Back Shrug V·02 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 5 | 5 |
| Hip Thrust V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Deadlift V·03 | 5 | 5 |
| Barbell Shoulder Press V·13 | 5 | 5 |
| Barbell Shrug V·05 | 5 | 5 |
| Standing Calf Raise V·08 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Barbell Curl V·06 | 5 | 5 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 | 10 | 10 |
| Face Pull V·02 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 10 | 10 |
| Leg Press Calf Raise V·04 | 10 | 10 |
| Triceps Pressdown V·10 | 10 | 10 |
| Cable Curl V·09 | 10 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 5 | 5 |
| Straight-Arm Pulldown V·04 | 5 | 5 |
| Barbell Hack Squat V·04 | 5 | 5 |
| Dumbbell Lateral Raise V·45 | 5 | 5 |
| Barbell Behind-Back Shrug V·02 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 5 | 5 |
| Hip Thrust V·03 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |