Jim Stoppani's 5x5+1 Full-Body Program

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,...

Source: Jim Stoppani's 5x5+1 Full-Body Program