Jim Stoppani's 5×5+1 Full-Body Program

In my full-body 5×5 program, I combined the classic 5×5 scheme with full-body training. Now, I’m adding one more thing to the mix—literally. My full-body 5×5+1 program adds one more rep—one heavy rep—to create an entirely new program and training stimulus.

As with my 5×5 program, my 5×5+1 will maximize fat loss. It also combines two great training techniques, 5x5s and post-activation potentiation (PAP), to boost your size and strength gains.

For each exercise in the workout, you’ll do 1 set of 5 reps, then 1 set of 1 heavy rep, then 4 more sets of 5 reps. You’ll do all 5 sets of 5 reps with the same weight. Choose your 5-set weight so you can do your reps—but just barely.

If you can’t complete all 5 reps on a set, either have a spotter help you, or use rest-pause until you finish all of them.

5×5+1 Guidelines

As usual in my #TrainWithJim series, my 5×5+1 program trains all major muscle groups in each workout: chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, and abs in all 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.

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The first set of 5 reps acts as a warm-up before the 1-rep set. For this first set, choose a weight that allows you to complete about 7-8 reps on that exercise when fresh. Set 1 should feel fairly easy. Even so, you can still do one lighter warm-up set before the first working set of each exercise if it helps you get ready.

The 1-rep set should not be your full one-rep max (1RM) attempt, since you’ll still have 4 more sets to do after that. It should be more like a 2-3 rep max—a weight you know you can lift without a doubt, but that’s still heavy. In most cases, that’s just one plate more than what you’d use for a 5-rep set.

This 1-rep set is meant to prep your nervous system to complete more reps on successive sets. In this case, it’s designed to help you use more weight on the remaining 5-rep sets, so you can see better gains in strength and muscle mass in virtually the same amount of time as my 5×5 program.

In between sets, rest 1-3 minutes, depending on how heavy you’re going and how much time you have. Because you’re doing a total of 6 sets per exercise, long rest breaks can add up to a slightly longer workout. If you want to keep the total training duration in check, rest no more than 60 seconds between sets. To move it along even more quickly, use rest periods of 30-45 seconds. If you choose these shorter rest periods, you may have to go a bit lighter on weight.

Complete the following five workouts on any days of the week you want: Monday-Friday, Tuesday-Saturday, or M/W/F/S/S. The choice is yours.

5×5+1 Workouts

Barbell Bench Press – Medium Grip 6 sets, 5, 1, 5, 5, 5, 5 reps Bent Over Barbell Row 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Deadlift 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Shoulder Press 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Shrug 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Calf Raises 6 sets, 5, 1, 5, 5, 5, 5 reps Close-Grip Barbell Bench Press 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Palm-Up Barbell Wrist Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Weighted Crunches 6 sets, 5, 1, 5, 5, 5, 5 reps Dumbbell Bench Press 6 sets, 5, 1, 5, 5, 5, 5 reps (reverse-grip) Underhand Cable Pulldowns 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Squat 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Dumbbell Upright Row 6 sets, 5, 1, 5, 5, 5, 5 reps Dumbbell Shrug 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Calf Raise 6 sets, 5, 1, 5, 5, 5, 5 reps Dumbbell Shoulder Press 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Dumbbell Triceps Extension 6 sets, 5, 1, 5, 5, 5, 5 reps Incline Dumbbell Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Palms-Down Wrist Curl Over A Bench 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Hip Thrust 6 sets, 5, 1, 5, 5, 5, 5 reps Cable Crossover 6 sets, 5, 1, 5, 5, 5, 5 reps Straight-Arm Pulldown 6 sets, 5, 1, 5, 5, 5, 5 reps 6 sets, 5, 1, 5, 5, 5, 5 reps 6 sets, 5, 1, 5, 5, 5, 5 reps Cable Shrugs 6 sets, 5, 1, 5, 5, 5, 5 reps Calf Press On The Leg Press Machine 6 sets, 5, 1, 5, 5, 5, 5 reps Triceps Pushdown 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Biceps Cable Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Palm-Up Barbell Wrist Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Cable Crunch 6 sets, 5, 1, 5, 5, 5, 5 reps Decline Barbell Bench Press 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Cable Rows 6 sets, 5, 1, 5, 5, 5, 5 reps Dumbbell Step Ups 6 sets, 5, 1, 5, 5, 5, 5 reps Dumbbell Shoulder Press 6 sets, 5, 1, 5, 5, 5, 5 reps Barbell Shrug Behind The Back 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Calf Raise 6 sets, 5, 1, 5, 5, 5, 5 reps Lying Dumbbell Tricep Extension 6 sets, 5, 1, 5, 5, 5, 5 reps Seated Close-Grip Concentration Barbell Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Palms-Down Wrist Curl Over A Bench 6 sets, 5, 1, 5, 5, 5, 5 reps Weighted Crunches 6 sets, 5, 1, 5, 5, 5, 5 reps Incline Dumbbell Press 6 sets, 5, 1, 5, 5, 5, 5 reps Straight-Arm Pulldown 6 sets, 5, 1, 5, 5, 5, 5 reps Romanian Deadlift 6 sets, 5, 1, 5, 5, 5, 5 reps Smith Machine Upright Row 6 sets, 5, 1, 5, 5, 5, 5 reps Smith Machine Shrug 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Calf Raises 6 sets, 5, 1, 5, 5, 5, 5 reps Cable Rope Overhead Triceps Extension 6 sets, 5, 1, 5, 5, 5, 5 reps Standing Biceps Cable Curl 6 sets, 5, 1, 5, 5, 5, 5 reps (behind-the-back) Seated Dumbbell Palms-Up Wrist Curl 6 sets, 5, 1, 5, 5, 5, 5 reps Oblique Cable Crunch 6 sets, 5, 1, 5, 5, 5, 5 reps

Find more great full-body programs like this in my Train With Jim series of articles on JimStoppani.com. And you can follow along with me every week on Facebook and Instagram as I do the current Train With Jim workouts myself.

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