5x5 Split Full Body Plan

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a classic 5x5 strength training program designed to add muscle and size. Each day will focus on different muscle groups. You will perform one to three exercises for each body part (other than triceps). Jefit has multiple versions of this program for different experience levels, this is for a beginner.

**IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM).

Day 1: Chest/Shoulder/Tricep using seven different exercises, 5x5.

Day 2: Legs and Core using seven exercises, 5x5.

Day 3: Back and Bicep using six exercises, 5x5.

Each workout session should take between 50 and 60-minutes to complete.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulder/Tricep 4 exercises, 54 mins

Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Dumbbell Shoulder Press	5x5 reps	rest: 120s
Dip	5x5 reps	rest: 120s

Workout 2: Legs/Core 6 exercises, 57 mins

Single-Leg Reverse Hyper (Flat Bench)	1x12 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 150s
Machine Leg Press	5x5 reps	rest: 120s
Cable Crunch Kneeling Rotation	5x5 reps	rest: 90s
Parallel Bar Hip Flexion	5x5 reps	rest: 90s
Plank	1x8 reps • 60s	rest: 30s

Workout 3: Back/Bicep 5 exercises, 59 mins

Barbell Deadlift	5x5 reps	rest: 120s
Dumbbell One-Arm Row	5x5 reps	rest: 90s
Barbell Curl	5x5 reps	rest: 90s
Barbell Curl (Close Grip)	5x5 reps	rest: 90s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 90s