Full-Body 5×5 Program

Full-Body Workout (Alternate Between A & B)

A balanced mix of volume and intensity, good for building strength and muscle for beginners to intermediates.


Alternate between Day 1 and Day 2 workouts, resting or performing light cardio on off days.

Increase weights by the smallest increment possible once you can complete all sets and reps with good form.

Include accessory work like pull-ups, dips, and core exercises after main lifts.

  • Workout A:
    • Squat: 5×5
    • Bench Press: 5×5
    • Barbell Rows: 5×5
  • Workout B:
    • Squat: 5×5
    • Overhead Press: 5×5
    • Deadlift: 1×5