Minibanner

Full-Body 5x5+1

Full body 5x5 +1 training program
My full-body 5x5 scheme gets an added strength boost via one extra (and heavy) rep with this 5-day program.

Updated July 27, 2018

With 5x5 Full-Blown, I combined the classic 5x5 scheme with full-body training. Now, I’m adding one more thing to the mix, literally. One more rep – albeit one more heavy rep – to create my Full-Body 5x5+1 program. 

If you’ve been a member of JimStoppani.com for a while, this program may look familiar. It’s the full-body version of my President’s Day Workout.

In addition to whole-body training to maximize fat loss, my 5x5+1 routine combines two great training techniques – 5x5 and postactivation potentiation (PAP) – to boost your size and strength gains. For each exercise in the workout, you'll do one set of 5 reps, then one set of 1 rep, then four more sets of 5 reps.

The one stipulation is that you need to get all 5 sets of 5 reps with the same weight. (You'll use a heavier weight on the 1-rep set.) So, you’ll need to choose your weight somewhat carefully. This means the first set of 5 reps is more of a warm-up before the set of 1 rep. And even the 1-rep set is not a full 1RM attempt, as you still have four sets left after that.

If you can't compete all 5 reps on a set, either have a spotter help you compete all 5 or use rest-pause until you compete all 5 reps for that set.

The 1-rep set, as I mentioned briefly above, is designed to provide postactivation potentiation. What this basically does is, it preps your nervous system to complete more reps on successive sets. In this case, it's designed to help you use more weight on the 5-rep sets to allow for better gains in strength and muscle mass.

5+1 Guidelines

As usual in my #TrainWithJim series, you’ll be training all major muscle groups in each workout in this program – chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, abs – for five weekly workouts. On each of the 10 exercises per workout, you’ll follow the same set/rep scheme: 5 sets of 5, 1, 5, 5, 5, 5 reps.

Going back to weight selection, on the 5-rep sets, shoot for a weight that allows you to complete about 7-8 reps on that exercise when fresh. Because you’re only doing 5 reps with that weight, set #1 will feel fairly easy; that’s fine, it’s your warm-up. However, you still may want to consider doing one lighter warm-up set before the first working set of each exercise.

As for the 1-rep set, the weight you use should be significantly heavier than that of the 5-rep sets, though not quite your 1RM. Choose a weight here that's around your 2- or 3-rep max.

As for rest periods, you can rest anywhere from 1-3 minutes between sets, depending on how heavy you're going and how much time you have. Because you're doing six sets per exercise, taking long rest breaks can result in a pretty long workout. If you want to keep the total training duration in check, stay strict with no more than 60 seconds rest between sets. To move it along even quicker, drop rest periods to 30-45 seconds; just realize that you'll probably have to go a bit lighter on weight if you go with short rest periods.

Complete the following five workouts on any days of the week you want – Monday-Friday, Tuesday-Saturday, M/W/F/S/S, whatever. And follow along with me on Facebook and Instagram as I do the workouts myself.

Let the training begin...

Full-Body 5x5+1 Workouts

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Download All Workouts Here

 

30_days_1

More Articles

Close