Full Body Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)
Five days a week. Maximum results.
Full Body (5x) is our highest-volume program — the most muscle and strength you can build in twelve weeks, with every session planned so not a rep is wasted. Every set, rep, and weight decided for you.
Which Full Body program matches your week?
📘 Inside the 89-page guide
- 60 workouts, written out set by set — zero guesswork
- Double progression — the simple method that adds strength every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · pack on size
- Block 3 — Peak · sharpen and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Dedicated lifters who can commit to five sessions a week
- Intermediate to advanced — you recover well and want the most volume
- Anyone chasing maximum size and strength in twelve weeks
What you get
- ✅ 89-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 60 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Is 5 days a week too much? Not if you recover well. It's our highest-volume program, built with smart progression so the workload is challenging but manageable.
- Should I pick 5x or 4x? Choose 5x if you can train five days and want maximum results. If four days fits your life better, go with Full Body (4x).
- What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Show up five days a week. Follow the page. Build your best physique.
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