Jim Stoppani’s 5×5+1 Full-Body Program

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In my full-body 5×5 program, I mixed the traditional 5×5 scheme with full-body coaching. Now, I am including yet another factor to the combination—actually. My full-body 5×5+1 program provides yet another rep—one heavy rep—to create a wholly new program and coaching stimulus.

As with my 5×5 program, my 5×5+1 will maximize fats loss. It additionally combines two nice coaching methods, 5x5s and post-activation potentiation (PAP), to spice up your dimension and energy features.

For every train within the exercise, you may do 1 set of 5 reps, then 1 set of 1 heavy rep, then Four extra units of 5 reps. You will do all 5 units of 5 reps with the identical weight. Select your 5-set weight so you are able to do your reps—however simply barely.

If you cannot full all 5 reps on a set, both have a spotter make it easier to, or use rest-pause till you end all of them.

5×5+1 Tips

As traditional in my #TrainWithJim sequence, my 5×5+1 program trains all main muscle teams in every exercise: chest, again, shoulders, legs, biceps, triceps, traps, forearms, calves, and abs in all 5 weekly exercises. On every of the 10 workout routines per exercise, you may observe the identical set/rep scheme: 5 units of 5, 1, 5, 5, 5, 5 reps.

The primary set of 5 reps acts as a warm-up earlier than the 1-rep set. For this primary set, select a weight that lets you full about 7-Eight reps on that train when contemporary. Set 1 ought to really feel pretty straightforward. Even so, you may nonetheless do one lighter warm-up set earlier than the primary working set of every train if it helps you prepare.

The 1-rep set shouldn’t be your full one-rep max (1RM) try, since you may nonetheless have Four extra units to do after that. It ought to be extra like a 2-Three rep max—a weight you recognize you may carry certainly, however that is nonetheless heavy. Generally, that is only one plate greater than what you’d use for a 5-rep set.

This 1-rep set is supposed to prep your nervous system to finish extra reps on successive units. On this case, it is designed that will help you use extra weight on the remaining 5-rep units, so you may see higher features in energy and muscle mass in nearly the identical period of time as my 5×5 program.

In between units, relaxation 1-Three minutes, relying on how heavy you are going and the way a lot time you will have. Since you’re doing a complete of 6 units per train, lengthy relaxation breaks can add as much as a barely longer exercise. If you wish to preserve the overall coaching length in examine, relaxation not more than 60 seconds between units. To maneuver it alongside much more rapidly, use relaxation intervals of 30-45 seconds. In case you select these shorter relaxation intervals, you might have to go a bit lighter on weight.

Full the next 5 exercises on any days of the week you need: Monday-Friday, Tuesday-Saturday, or M/W/F/S/S. The selection is yours.

5×5+1 Exercises

1

Barbell Bench Press – Medium Grip

6 units, 5, 1, 5, 5, 5, 5 reps




2

6 units, 5, 1, 5, 5, 5, 5 reps




3

6 units, 5, 1, 5, 5, 5, 5 reps




4

6 units, 5, 1, 5, 5, 5, 5 reps




5

6 units, 5, 1, 5, 5, 5, 5 reps




6

6 units, 5, 1, 5, 5, 5, 5 reps




7

Shut-Grip Barbell Bench Press

6 units, 5, 1, 5, 5, 5, 5 reps




8

6 units, 5, 1, 5, 5, 5, 5 reps




9

Seated Palm-Up Barbell Wrist Curl

6 units, 5, 1, 5, 5, 5, 5 reps




10

6 units, 5, 1, 5, 5, 5, 5 reps




1

6 units, 5, 1, 5, 5, 5, 5 reps (reverse-grip)




2

Underhand Cable Pulldowns

6 units, 5, 1, 5, 5, 5, 5 reps




3

6 units, 5, 1, 5, 5, 5, 5 reps




4

Standing Dumbbell Upright Row

6 units, 5, 1, 5, 5, 5, 5 reps




5

6 units, 5, 1, 5, 5, 5, 5 reps




6

6 units, 5, 1, 5, 5, 5, 5 reps




7

6 units, 5, 1, 5, 5, 5, 5 reps




8

Standing Dumbbell Triceps Extension

6 units, 5, 1, 5, 5, 5, 5 reps




9

6 units, 5, 1, 5, 5, 5, 5 reps




10

Palms-Down Wrist Curl Over A Bench

6 units, 5, 1, 5, 5, 5, 5 reps




11

6 units, 5, 1, 5, 5, 5, 5 reps




1

6 units, 5, 1, 5, 5, 5, 5 reps




2

6 units, 5, 1, 5, 5, 5, 5 reps




3

6 units, 5, 1, 5, 5, 5, 5 reps




4

6 units, 5, 1, 5, 5, 5, 5 reps




5

6 units, 5, 1, 5, 5, 5, 5 reps




6

Calf Press On The Leg Press Machine

6 units, 5, 1, 5, 5, 5, 5 reps




7

6 units, 5, 1, 5, 5, 5, 5 reps




8

Standing Biceps Cable Curl

6 units, 5, 1, 5, 5, 5, 5 reps




9

Seated Palm-Up Barbell Wrist Curl

6 units, 5, 1, 5, 5, 5, 5 reps




10

6 units, 5, 1, 5, 5, 5, 5 reps




1

Decline Barbell Bench Press

6 units, 5, 1, 5, 5, 5, 5 reps




2

6 units, 5, 1, 5, 5, 5, 5 reps




3

6 units, 5, 1, 5, 5, 5, 5 reps




4

6 units, 5, 1, 5, 5, 5, 5 reps




5

Barbell Shrug Behind The Again

6 units, 5, 1, 5, 5, 5, 5 reps




6

6 units, 5, 1, 5, 5, 5, 5 reps




7

Mendacity Dumbbell Tricep Extension

6 units, 5, 1, 5, 5, 5, 5 reps




8

Seated Shut-Grip Focus Barbell Curl

6 units, 5, 1, 5, 5, 5, 5 reps




9

Palms-Down Wrist Curl Over A Bench

6 units, 5, 1, 5, 5, 5, 5 reps




10

6 units, 5, 1, 5, 5, 5, 5 reps




1

6 units, 5, 1, 5, 5, 5, 5 reps




2

6 units, 5, 1, 5, 5, 5, 5 reps




3

6 units, 5, 1, 5, 5, 5, 5 reps




4

Smith Machine Upright Row

6 units, 5, 1, 5, 5, 5, 5 reps




5

6 units, 5, 1, 5, 5, 5, 5 reps




6

6 units, 5, 1, 5, 5, 5, 5 reps




7

Cable Rope Overhead Triceps Extension

6 units, 5, 1, 5, 5, 5, 5 reps




8

Standing Biceps Cable Curl

6 units, 5, 1, 5, 5, 5, 5 reps (behind-the-back)




9

Seated Dumbbell Palms-Up Wrist Curl

6 units, 5, 1, 5, 5, 5, 5 reps




10

6 units, 5, 1, 5, 5, 5, 5 reps




Discover extra nice full-body applications like this in my Prepare With Jim sequence of articles on JimStoppani.com. And you may observe together with me each week on Fb and Instagram as I do the present Prepare With Jim exercises myself.





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