Full Gym Workout Plan
A 5-day upper/lower/full body rotation that uses every tool in the gym for maximum strength and hypertrophy.
5
Days/week
12
Weeks
Experienced
Level
A fully equipped gym gives you the widest exercise selection — barbells, dumbbells, cables, machines, and specialty equipment. This 5-day program takes advantage of all of it. When you have access to a full gym, you can use the best tool for every muscle group and movement pattern: barbells for heavy compounds, cables for constant tension, machines for isolation, and dumbbells for unilateral work.
This is a high-volume, high-frequency program designed for experienced lifters who have already spent 12+ months building a strength base with simpler programs. The upper/lower/full body rotation hits every muscle group 2-3 times per week with enough variety to prevent adaptation and enough volume to drive continued growth.
Each day targets specific muscle groups with a primary compound lift followed by supporting exercises. The full body day mid-week serves as active recovery — moderate intensity, moderate volume, hitting everything once to maintain frequency without adding excessive fatigue.
Sample workouts
Day 1: Upper A — Push Focus
Chest, Shoulders, Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench PressMain lift — heavy | 5 | 4-8 | 3 min |
| Overhead Press | 4 | 8-12 | 2 min |
| Incline Dumbbell Press | 4 | 8-12 | 90 sec |
| Lateral Raises | 4 | 12-15 | 60 sec |
| Cable Tricep Pushdowns | 4 | 10-15 | 60 sec |
Day 2: Lower A — Squat Focus
Quads, Glutes, Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back SquatMain lift — heavy | 5 | 4-8 | 3 min |
| Bulgarian Split Squat | 4 | 8-12 each | 2 min |
| Hip Thrust | 4 | 10-15 | 90 sec |
| Leg Extension | 4 | 12-15 | 60 sec |
| Cable Crunches | 3 | 12-15 | 60 sec |
Day 3: Full Body — Moderate
Balanced, Moderate Intensity
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 4 | 8-12 | 2 min |
| Dumbbell Bench Press | 4 | 8-12 | 2 min |
| Cable Row | 4 | 8-12 | 2 min |
| Dumbbell Lateral Raises | 3 | 12-15 | 60 sec |
| Plank | 3 | 45-60 sec | 60 sec |
Day 4: Upper B — Pull Focus
Back, Biceps, Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-upsMain lift — heavy | 5 | 4-8 | 3 min |
| Barbell Row | 4 | 8-12 | 2 min |
| Cable Face Pulls | 4 | 12-15 | 90 sec |
| Rear Delt Fly | 3 | 15-20 | 60 sec |
| Barbell Curls | 4 | 10-12 | 60 sec |
Day 5: Lower B — Hinge Focus
Hamstrings, Glutes, Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell DeadliftMain lift — heavy | 5 | 4-8 | 3 min |
| Front Squat | 4 | 8-12 | 2 min |
| Walking Lunges | 3 | 10-12 each | 90 sec |
| Lying Leg Curl | 4 | 10-15 | 60 sec |
| Standing Calf Raises | 4 | 12-15 | 60 sec |
Why this program works
Maximum exercise variety — barbells, dumbbells, cables, and machines all utilized
2-3x per week muscle frequency with an upper/lower/full body rotation
High volume (20+ sets per muscle group per week) for experienced lifters
Full body mid-week session maintains frequency without adding excessive fatigue
Each day has a clear primary compound with supporting accessory work
Periodized intensity — heavy days (4-8 reps) and moderate days (8-12 reps) built in
Tips for success
- This is a high-volume program. If you are not sleeping 7+ hours and eating in a surplus or at maintenance, reduce to 4 days.
- Use machines and cables for isolation work — they provide constant tension that free weights cannot match.
- Keep the full body day (Day 3) moderate. It should feel like active recovery, not a max effort session.
- Progressive overload the main lifts (bench, squat, deadlift, pull-ups) first. Accessories are secondary.
- Take a deload week every 4-5 weeks: reduce all working weights by 40% and drop accessory sets by half.
Get a personalized gym program
eatliftplan builds a customized gym program matching your equipment, experience level, and goals — with progressive overload tracking and automatic deload scheduling.
Get Started FreeNo credit card required · Free plan available
Frequently asked questions
Is a 5-day program better than a 4-day program?
Not inherently. The advantage of 5 days is more time to spread volume across the week, which means shorter individual sessions and slightly higher per-muscle frequency. But total weekly volume is what drives growth — if you can fit the same volume into 4 days, results will be similar. Five days suits experienced lifters who enjoy more frequent training.
What equipment do I need?
A full gym: barbell and plates, squat rack, flat and incline bench, dumbbells, cable station, pull-up bar, and basic machines (leg press, leg curl, calf raise). If your gym is missing a piece, substitute with a dumbbell or cable variation.
How long should each session take?
Main sessions (Days 1, 2, 4, 5) should take 65-75 minutes. The full body day (Day 3) should take 45-55 minutes. If sessions exceed 90 minutes, shorten rest periods on accessories or remove one accessory exercise.
Can I rearrange the training days?
Yes, as long as you avoid training the same muscle group on consecutive days. The default Mon-Fri schedule works, but Tue-Sat or any 5 days with at least 2 rest days per week is fine. Place rest days after the heaviest sessions.
Is this program good for cutting?
You can use it during a cut, but reduce volume by 20-30% (drop 1-2 sets per exercise) to account for reduced recovery in a calorie deficit. Maintain intensity (weight on the bar) and focus on retaining strength. If fatigue becomes unmanageable, switch to a 4-day program.