In my full-body 5x5 program, I combined the classic 5x5 scheme with full-body training. Now, I'm adding one more thing to the mix—literally. My full-body 5x5+1 program adds one more rep—one heavy rep—to create an entirely new program and training stimulus.

As with my 5x5 program, my 5x5+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.

5x5+1 Guidelines

As usual in my #TrainWithJim series, my 5x5+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.

Jim Stoppanis 5x5+1 Full-Body Program

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 5x5 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.

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5x5+1 Workouts

Day 1
1
Barbell Bench Press - Medium Grip
6 sets, 5, 1, 5, 5, 5, 5 reps
2
Bent Over Barbell Row
6 sets, 5, 1, 5, 5, 5, 5 reps
3
Barbell Deadlift
6 sets, 5, 1, 5, 5, 5, 5 reps
4
Barbell Shoulder Press
6 sets, 5, 1, 5, 5, 5, 5 reps
5
Barbell Shrug
6 sets, 5, 1, 5, 5, 5, 5 reps
6
Standing Calf Raises
6 sets, 5, 1, 5, 5, 5, 5 reps
7
Close-Grip Barbell Bench Press
6 sets, 5, 1, 5, 5, 5, 5 reps
8
Barbell Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
9
Seated Palm-Up Barbell Wrist Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
10
Weighted Crunches
6 sets, 5, 1, 5, 5, 5, 5 reps
Day 2
1
Dumbbell Bench Press
6 sets, 5, 1, 5, 5, 5, 5 reps (reverse-grip)
2
Underhand Cable Pulldowns
6 sets, 5, 1, 5, 5, 5, 5 reps
3
Barbell Squat
6 sets, 5, 1, 5, 5, 5, 5 reps
4
Standing Dumbbell Upright Row
6 sets, 5, 1, 5, 5, 5, 5 reps
5
Dumbbell Shrug
6 sets, 5, 1, 5, 5, 5, 5 reps
6
Seated Calf Raise
6 sets, 5, 1, 5, 5, 5, 5 reps
7
Dumbbell Shoulder Press
6 sets, 5, 1, 5, 5, 5, 5 reps
8
Standing Dumbbell Triceps Extension
6 sets, 5, 1, 5, 5, 5, 5 reps
9
Incline Dumbbell Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
10
Palms-Down Wrist Curl Over A Bench
6 sets, 5, 1, 5, 5, 5, 5 reps
11
Barbell Hip Thrust
6 sets, 5, 1, 5, 5, 5, 5 reps
Day 3
1
Cable Crossover
6 sets, 5, 1, 5, 5, 5, 5 reps
2
Straight-Arm Pulldown
6 sets, 5, 1, 5, 5, 5, 5 reps
3
Leg Press
6 sets, 5, 1, 5, 5, 5, 5 reps
4
Face Pull
6 sets, 5, 1, 5, 5, 5, 5 reps
5
Cable Shrugs
6 sets, 5, 1, 5, 5, 5, 5 reps
6
Calf Press On The Leg Press Machine
6 sets, 5, 1, 5, 5, 5, 5 reps
7
Triceps Pushdown
6 sets, 5, 1, 5, 5, 5, 5 reps
8
Standing Biceps Cable Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
9
Seated Palm-Up Barbell Wrist Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
10
Cable Crunch
6 sets, 5, 1, 5, 5, 5, 5 reps
Day 4
1
Decline Barbell Bench Press
6 sets, 5, 1, 5, 5, 5, 5 reps
2
Seated Cable Rows
6 sets, 5, 1, 5, 5, 5, 5 reps
3
Dumbbell Step Ups
6 sets, 5, 1, 5, 5, 5, 5 reps
4
Dumbbell Shoulder Press
6 sets, 5, 1, 5, 5, 5, 5 reps
5
Barbell Shrug Behind The Back
6 sets, 5, 1, 5, 5, 5, 5 reps
6
Seated Calf Raise
6 sets, 5, 1, 5, 5, 5, 5 reps
7
Lying Dumbbell Tricep Extension
6 sets, 5, 1, 5, 5, 5, 5 reps
8
Seated Close-Grip Concentration Barbell Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
9
Palms-Down Wrist Curl Over A Bench
6 sets, 5, 1, 5, 5, 5, 5 reps
10
Weighted Crunches
6 sets, 5, 1, 5, 5, 5, 5 reps
Day 5
1
Incline Dumbbell Press
6 sets, 5, 1, 5, 5, 5, 5 reps
2
Straight-Arm Pulldown
6 sets, 5, 1, 5, 5, 5, 5 reps
3
Romanian Deadlift
6 sets, 5, 1, 5, 5, 5, 5 reps
4
Smith Machine Upright Row
6 sets, 5, 1, 5, 5, 5, 5 reps
5
Smith Machine Shrug
6 sets, 5, 1, 5, 5, 5, 5 reps
6
Standing Calf Raises
6 sets, 5, 1, 5, 5, 5, 5 reps
7
Cable Rope Overhead Triceps Extension
6 sets, 5, 1, 5, 5, 5, 5 reps
8
Standing Biceps Cable Curl
6 sets, 5, 1, 5, 5, 5, 5 reps (behind-the-back)
9
Seated Dumbbell Palms-Up Wrist Curl
6 sets, 5, 1, 5, 5, 5, 5 reps
10
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.

About the Author

Jim Stoppani, Ph.D.

Jim Stoppani, Ph.D.

Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including...

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