3 Day Intermediate and Advanced 5×5 Full Body Workout Routine

On this page, I'll present a 3 day, 5x5 full body workout routine for intermediate and advanced weight lifters.

Full body training is generally most effective for beginners (see my full body workout routine for beginners). For more experienced lifters, however, it may or may not be the best choice.

Sometimes intermediate and advanced trainees are better off doing weight lifting routines with overall higher volume and less training frequency per body part per week (e.g. a 4 day upper body/lower body split routine, where you hit each body part 2x/week).

Why? Well, full body routines entail hitting each body part 3x/week, which is considered high frequency training. Experienced trainees often need more days of rest between training the same muscles because they've developed the strength and endurance to "damage" an extent that it could hinder proper recovery on a high frequency routine.

Also, lower frequency routines allow for specialization, making it easy to focus on and improve lagging body parts or weak lifts. You can't really do this with full body routines.

However, intermediates and advanced trainees can benefit greatly from full body training if...

  1. They are focusing on strength development.
  2. The routine is set up intelligently, with the correct volume, intensity and progression.
  3. The training is periodized, allowing for cycles of heavy training and deloading.

Intermediate and Advanced 5x5 Full Body Workout Routine – Template

MondayWednesdayFriday
Week 1Workout AWorkout BWorkout A
Week 2Workout BWorkout AWorkout B

Workout AWorkout B
Squat - 5 x 5Deadlift - 5 x 5
Bench Press - 5 x 5Overhead Press - 5 x 5
Bent Over Row - 5 x 5Weighted Pull Up - 5 x 5
Dumbbell Lunge - 2 x 8-10Weighted Triceps Dip - 2 x 8-10
Weighted Crunches - 3 x 10-12Weighted Hyperextensions - 2 x 10-12

Intermediate and Advanced 5x5 Full Body Workout Routine – Guidelines

Follow these guidelines to get the best results from the above routine template:

Warm Up

Do a complete warm up routine before each workout. You shouldn't need more than 2 warm up sets for your first lift, since you get warmed up in the first couple of sets since you'll be gradually ramping the weight up.

Do at 1-2 warm up for each main lift after that. Just make sure that you don't fatigue your muscles on the warm up sets.

Rest Time Between Sets

For the 5x5 lifts, rest 1-2 minutes after the relatively easy sets (sets 1-3), and 2-4 minutes after relatively difficult sets (sets 4-5).

Rest 1.5-2 minutes between sets for the assistance lifts (dips, lunges, crunches and hyperextensions).

Weight & Progression

You will ramp up the weight on the 5x5 exercises (i.e. the 1st set is lightest, 2nd set is heavier, ... , and the 5th set is heaviest).

First, you must know your approximate 5-rep max for each 5x5 lift (use this calculator to estimate).

On week 1, the fifth set for each 5x5 lift should be 90% of your 5-rep max. The first set of each 5x5 lift should be 50% of the fifth set. The weights used for second, third and forth sets should be equally spaced between weights used for first and fifth sets. I'll give an example of how to do these simple calculations, below:

Example: If your 5-rep max for squat is 300 lbs, then your 5th set should be 270 lbs (300 x 90% = 270) and your first set should be 135 (270 x 50% = 135). The first, second and third sets should be approx. 170 lbs, 205 lbs and 240 lbs, respectively.

Now that you have week 1 figured out for each 5x5 lift, the rest is simple. Increase each set by 2.5% every 5 or 9 days, on Mondays or Wednesdays only. That may sound confusing so let me explain, below:

If you add weight on a Monday workout, then you should increase the weight for those lifts again on the following Wednesday, 9 days later; and if you add weight on a Wednesday workout, then you should increase the weight for those lifts again on the following Monday, 5 days later – since we're dealing with an alternating A/B schedule, this averages out to increasing the weight for each workout every 7 days, over the long-term).

Eventually, adding weight will become too difficult. Going back 2 weeks, every 6-8 weeks (or until your progress plateaus), will encourage relatively consistent progress and help to avoid long plateaus.

For the assistance lifts (i.e. dips, lunges, crunches, hyperextensions), the protocol is simpler: Using the same weight for each set, stop within 2-3 reps of failure on the last set (it's okay to fail). Add weight as often as you can.

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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5 comments
Chris A says March 20, 2016

Hi, Alex. I just found your website, it’s cool. I was doing a routine just like your 3 day full body for beginners (except DL 3×5) for 6 months. Now all my lifts have stalled.

I would love to try your 3 day full body for intermediate/advanced lifters, but I am little worry that ramping sets might not work, because only the last 2 sets will be the hard work sets. I was reading something on Strength Theory website, and it say that you should add more straight sets, not ramp. But I also know that adding more straight sets could be bad for recovery.

So much conflicting info.

Reply
    Alex says June 17, 2016

    Hi Chris, you can always modify the ramping as needed. So, for example, you could ramp up to you top weight for a given exercise in the first 2 sets (not including warm up sets of course); then complete the remaining 3 sets at the top weight for 3 sets across. Or you could do all straight sets.

    I’d recommend going with first option for you, and see how it works. If after a few weeks, it feels like you’re not getting enough work in on heavier weight, then go straight sets across.

    Try not to get overwhelmed by all the information out there. Many times it’s not actually conflicting info, so much as it is different ways to do the same thing. Assuming you’ve got a good enough foundation of basic knowledge, it comes to the point where you just have to pick choose one method, try it, see how it works/how you like it, then try another, compare methods, and so on–After doing this enough, over a long period, you’ll get an idea of what works best for you, your goals and your preferences in terms of how you enjoy training.

    Reply
Chris A says March 22, 2016

Interesting, in the beginner full body 5×5, you do straight sets. But in the intermediate/advanced full body 5×5, you do ramp sets.

I’d think that as you get more advanced, you would need to add more straight sets, not change to ramp sets where only the last two sets could be considered the real work sets.

I am new to lifting. So I don’t know anything.

I am 5’8″, 165lb. If I were to follow the beginner and intermediate/advanced full body routine and lean bulk, what would be my expected bodyweight and lift numbers?

Reply
jeremy says June 13, 2016

Do any advanced lifters use full body routines? I really enjoy them and feel like I get stronger faster on full body routines instead of splits which I find boring. All I see is full body is for beginners only.

Reply
    Alex says June 17, 2016

    Yes, many advanced lifters use full body routines. I have been doing so for about a year now, and gaining strength at a rate that I’m satisfied with and overall I’m loving the schedule.

    That said, you have to consider two things:

    1. It may not be “optimal” compared to, say, 4 or 5 day routines that enable greater volume for more muscle groups and more variety in terms of exercise choice.
    2. You generally have to spend more time in the gym to get sufficient volume for decent gains, especially if you’re trying to work on peripheral muscle groups (e.g. arms, side/rear delts). I’m usually in there for about 2 hours, though sometimes I can get out in 90 minutes.

    Reply
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