The 5 Day Full Body Workout Routine with PDF

Full Body Workout

The total body workout is one of the best workout routines for fitness development.

It allows you to target multiple muscle groups directly and indirectly in each session and helps develop strength, endurance, and lean mass.

Working out the total body in a single session also burns decent calories and improves cardiovascular fitness.

I’ve designed an easy-to-follow and effective 5 day full body workout routine that helps you train in an organized manner and scale your fitness to the next level.

So, if you’re looking for a time-efficient workout routine that fits into your busy schedule, you can download this program.

Should You Do Total Body Workouts Five Days a Week?

Three days a week is sufficient to keep yourself fit and active. However, you must push yourself more to improve your fitness and body composition.

So, working out five times a week is fine as long as you follow a well-structured workout program, let your muscles recover for at least 24 hours, and consume optimum nutrition to rebuild your damaged muscles.

However, it can be intense and may not be suitable for those just starting an exercise regime or with injuries or medical conditions.

Workout Summary and Description

5 Day Full Body Workout Routine

In this program, I’ve included three different workouts (strength, endurance, and hypertrophy) to help you improve your overall fitness and achieve a muscular physique.

Routine TypeTotal Body Workout
Suggested Program Duration3 Months
Workout GoalBuild Strength, Mass, and Endurance
Training LevelIntermediate
Duration/Session60 Minutes
Frequency5 Days per Week
Target GenderMale and Female
Preceding Plan4-Day Total Body Workout
Plan to Follow Next6-Day Gym Workout Schedule
5 day full body workout plan summary

How much should you lift?

  • Strength exercises: Start with 50% of your one rep max and increase 10% after each set.
  • Hypertrophy: Begin weight 40% of your one rep max and increase 5% in successive sets.
  • Endurance: Lift weights below 50% of your one rep max.

Interval time between sets

  • Strength: 3-4 minutes
  • Hypertrophy: 1-3 minutes
  • Endurance: Less than 60 seconds

5 Day Full Body Workout Routine to Build and Tone Muscles

DayWorkout
MondayStrength Workout
TuesdayHypertrophy Workout
WednesdayEndurance Workout
ThursdayREST
FridayStrength Workout
SaturdayHypertrophy Workout
SundayREST

You can also include and exclude some exercises from this program and adjust it according to your fitness level and goal.

Day 1 – Strength Workout

Warm-up

  • Jumping Jacks: 15-sec x 2
  • High Knees: 15-sec x 2
  • Treadmill: 3-5 minutes at your selected pace

Strength Training

  • Pullups: Aim for three sets of as many reps as possible.
  • Back Squat: 10, 8, 6, 4 reps (four sets)
  • Seated Cable Row: 10, 8, 6, 4 reps (four sets)
  • Bench Press: 10, 8, 6, 4 reps (four sets)

Cardio/Mobility

Day 2 – Hypertrophy Workout

Warm-up

  • Ankle Hops: 15-sec x 2
  • Burpees: 10 reps x 2
  • Treadmill: 3-5 minutes at your desired pace

Hypertrophy Training

  • Lat Pulldown: 15 reps x 3
  • Incline Dumbbell Bench Press: 15 reps x 3
  • Lateral Raises: 12 reps x 3
  • Rear Delt Raises: 12 reps x 3
  • Leg Curl: 15 reps x 3

Cardio/Mobility

Day 3 – Endurance Workout

Warm-up

  1. Jumping Jacks: 15-sec x 2
  2. Lunges to Front Kick: 5 reps on each side x 2
  3. Treadmill: 3-minute Jog

Endurance Circuit Training

Mobility

  • Cat Cow Pose: 15-sec x 2
  • Cobra Pose: 15-sec x 2
  • Supine Spinal Twist: 15-sec x 2

Day 4 – Strength Workout

Warm-up

  • Ankle Hops: 15-sec x 2
  • Lunges to Front Kick: 5 reps on each side x 2
  • Treadmill: 2 minutes
  • 10 Deadlifts with an empty barbell

Strength Training

  • Deadlift: 6, 5, 4, 3, 2 reps
  • Overhead Press: 10, 8, 6, 4 reps
  • Bent-over Row: 10, 8, 6, 4 reps
  • Weighted Standard Pushups: 10, 8, 6, 4 reps

Cardio/Mobility

  • Bird Dog Plank: Hold 10-sec on each side five times
  • Upward Salute: 10-sec x 2
  • Cat Cow Pose: 15-sec x 2

Day 5 – Hypertrophy Workout

Warm-up

  1. Treadmill: 2-3 minutes
  2. Bodyweight Squat: 15 x 2
  3. Bodyweight Pushups: 10 x 2

Hypertrophy Training

  • One-arm DB Row: 10 reps/side x 2
  • Pec Deck Fly: 15 reps x 3
  • Bar Triceps Pushdown: 15 x 3
  • Leg Extension: 15 reps x 3
  • Hanging Knee Raises: 10 reps x 2
  • H2L Cable Chop: 10 reps/side x 2

Cardio/Mobility

  • Bicycling: 5 minutes

Full Body Workout 5 Days a Week Plan PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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