Build Strength and Increase Size with a 5×5 Training Program

Have you ever tried a 5×5 training program? It is a great routine that focuses or core compound exercises aimed towards increasing strength and building muscle.

There are several 5×5 training programs out there. I recently have begun my second 5×5 training program and things are going good so far. It is a great way to mix up your training and stimulate your muscles. I can guarantee that you will increase your strength in lifts like bench press, squats, overhead press and deadlift. If you are new to these lifts, it is a great way to get them incorporated into your training routine. You will quickly build up strength in each of these lifts.

How is a 5×5 program setup?

  • You workout 3 times a week
  • You increase the weight on each exercise 5 pounds each week
  • You do 5 sets of 5 for each lift
  • You work your way up to your current 5 rep max by week 4 and then progress further

Here is the sample training schedule that I am following:

Monday
Squats
5×5 – pyramid the weight up
Bench Press
5×5 – pyramid weight up
Rows
5×5 – pyramid weight up
Chest Exercise (Dips, Incline Press or Flys)
3×8
Triceps Exercise (Skull Crushers, or Triceps Pulldowns)
3×8

Wednesday
Deadlift
5×5 – pyramid the weight up
Overhead Press
5×5 – pyramid weight up
Pullups
3×10+
Barbell/DB Shrugs
3×10
Hyperextensions
3×10
DB Flys
3×10

Friday
Squats
4×5 – pyramid the weight up
1×3 – add 5 pounds to Mondays weight
Bench Press
4×5 – pyramid weight up
1×3 – add 5 pounds to Mondays weight
Rows
4×5 – pyramid weight up
1×3 – add 5 pounds to Mondays weight
Leg Exercise
3×8
Bicep Exercise
3×8

-You need to first know your 5 rep max on the lifts. Once you know that start the first week about 15 pounds lighter than your 5 rep max. That way by the 4th week you will be at your 5 rep max and it should be easier.

-Increase weight on Friday for 3 reps and on Monday for 5 reps. Keep repeating for 9+ weeks.

-If you cannot get 5 reps, repeat for another week.

-Pyramid your 5 sets, starting at a weight that is like 60% your max.

You can follow my progress here in my blog and can comment in the forum thread,  Feel free to ask questions.

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