The Complete 5
5 days, full-body, strength + fat-loss program using all major gym equipment. Each day includes a Big Movement, an Accessory, and a Core exercise with 1-minute cardio bursts after every set. Build muscle, burn fat, and get stronger, all in ~45–50 minutes per session.

The Complete 5

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Incline Bench Press (Dumbbell)

Abs Crunch (Weighted)

Treadmill

Legs/Push/Core

Bench Press (Barbell)

Seated Row (Cable)

Standing Calf Raise

Plank

Push/Pull/Core

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Leg Extension

Pull/Shoulders/Leg

Standing Shoulder Press (Barbell)

Face Pull

Farmer Carry

Deadlift (Barbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Dead Bug

Legs/Arm/Core

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