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Full-Body Five & Dime

This month-long, 4-days-a-week program combines 5x5s, German Volume Training, and descending rest periods for more size and strength and less body fat.

Five and dime training

A trio of hard-hitting training techniques collide for the next four weeks to deliver gains in muscle size, strength, fat-burning, and overall conditioning – the next evolution of my #TrainWithJim series.

My Five & Dime program combines 5x5s, German Volume Training (GVT), and Rest Rundown over the course of four weekly workouts. Unlike most of my other Train With Jim programs, not every workout is technically full-body, but close to it.

Perfect Trio

Here's a quick refresher on the three techniques before I get into the specifics of Five & Dime...

GVT (aka 10x10) entails 10 sets of 10 reps (hence the "Dime" reference) for each exercise. As in my High Frequency GVT program, on days you do the 10x10 scheme, you'll only be training five muscle groups (half the body) instead of all 10. The high volume of doing 10 sets per exercise is great for promoting hypertrophy (muscle growth) as well as burning fat.

With 5x5 training, you'll be doing 5 sets of 5 reps on each exercise, just like in my 5x5 Full-Blown program. The classic 5x5 scheme is great for going heavy and getting stronger.

Rest Rundown is a technique where rest periods between all sets decrease every week for the length of the program. In my 3x3 Rest Rundown program, as well as the full-body version, rest periods drop 15 seconds per week. In Five & Dime, however, rest periods will drop weekly by 10 seconds – from 60 seconds in Week 1, down to 30 seconds in Week 4.

The key aspect with the Rest Rundown concept is that the weight remains the same throughout the program, just with less rest allowed between sets. This is the mandate in the 3x3 programs, and it holds true with Five & Dime as well.

Five & Dime Overview

Each week, you'll complete four workouts that end up training each muscle group three times per week. This way, you get the strength-gaining benefits of 5x5s with the muscle-building benefits of GVT, not to mention the conditioning benefits of Rest Rundown.

Workout 1 will be a 5x5 workout that focuses mainly on multi-joint exercises. All 10 muscle groups are trained in this workout (chest, back, shoulders, legs, triceps, biceps, traps, forearms, calves, abs).

In Workout 2, you'll switch to GVT training for half the body (chest, back, shoulders, traps, abs), then Workout 3 (on a separate day) will hit the rest of the body with GVT (legs, calves, triceps, biceps, forearms).

In Workout 4, you'll switch back to 5x5 training (again, training all 10 muscle groups), but you'll focus on single-joint exercises this time around.

The Rundown on Rest

My Rest Rundown technique will be in effect throughout the four weeks. Your goal is to complete ALL prescribed reps in all workout. For workouts 1 and 4, that means 25 reps per exercise; for workouts 2 and 3, that’s 100 reps total per move.

Rest periods between sets will decrease each week like so:

In Week 1, you'll get 60 seconds rest between all sets.

In Week 2, you'll drop down to 50 seconds between sets.

In Week 3, you'll go to 40 seconds between sets.

Finally, in Week 4, the rest is whittled down another 10 seconds to just 30 seconds between sets.

Remember, I said that your goal is to complete all prescribed reps on all sets. That’s true as the rest drops each week, despite keeping the weight the same. If you can’t complete all reps for a set, use rest-pause until you do. Rest-pause is a pretty straight-forward technique – if on a set of 10 reps you fail at, say, 7 reps, set the weight down and rest for anywhere from 10-20 seconds, then pick it back up again and do 3 more reps to reach 10 total. If that rest-pause didn't get you to 10, no problem; just do another rest-pause until you get there.

Training Split

You can do the workouts on any days of the week you like. However, I prefer to do Workout 1 on Monday, Workout 2 on Wednesday, Workout 3 on Thursday, and Workout 4 on Saturday.

Exercise Selection

In the Five & Dime program, you'll do the same exercises each week (though the exercises are different in all four workouts, of course), using the same weight. However, feel free to use different variations of the exercises I list in the below workouts. For example, you can swap out barbell bench press for dumbbell bench press, barbell rows for dumbbell or cable rows, barbell back squats for front squats or Smith machine squats, and so on. Just do your best to pick variations comparable to the exercises listed to stay true to the multi-joint (Workout 1) and single-joint (Workout 4) concepts I designed into the program.

Okay, enough explaining. Get ready for heavy weight, high volume, and shrinking rest periods. Here are your Five & Dime workouts:

Five & Dime Workouts

Download Workouts Here

 





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“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. My knowledge is your power – now it’s up to you to run with it and get the results.”


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