Builtfit 5×5 Workout

5×5 programs are great for increasing strength and increasing lean muscle mass.  This program focuses on core/compound exercises and heavy weights.  The basis of the workout routine is 5 sets of 5 for each opf the main exercises where you increase weights every week for about 9-10 weeks total.

5×5 Workout Setup

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

You need to first know your 5 rep max on your main lifts. You will then 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.

-Increase weight on Friday for 3 reps and on following 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.

An example workout for Squats each week would be

Monday: Squats
225×5
245×5
285×5
315×5
345×5

Friday: Squats
230×5
250×5
285×5
320×5
350×3

Next Monday: Squats
230×5
250×5
285×5
320×5
350×5

Also check out my 5×5 workout results.

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The 5×5 Workout Template

Monday

Exercise Sets Reps Rest
Barbell Squats 5 5,5,5,5,5 90-120 seconds
Bench Press 5 5,5,5,5,5 90-120 seconds
Barbell Bent Over Rows 5 5,5,5,5,5 90-120 seconds
Dips 3 10,10,10 60 Seconds
Do weighted dips if you can. Otherwise do 3 sets of as many dips as you can.
Skull Crushers 3 10,10,10 60 Seconds

Wednesday

Exercise Sets Reps Rest
Barbell Deadlift 4 5,5,5,5 120+ Seconds
Overhead Barbell Press 4 5,5,5,5 90-120 Seconds
Pullups 4 Max, Max, Max, Max 60-90 Seconds
DB Lateral Raises 3 12,12,12 45 Seconds
Barbell Shrugs 3 10,10,10 60 Seconds

Friday

Exercise Sets Reps Rest
Barbell Squats 5 5,5,5,5,3 120+ Seconds
Bench Press 5 5,5,5,5,3 90-120 Seconds
Barbell Bent Over Rows 5 5,5,5,5,3 90-120 Seconds
Barbell Curls 3 10,10,10 45 Seconds
Leg Extensions 3 10,10,10 45 Seconds
Cable Crunches 3 12,12,12 30 Seconds
You can do ab exercises at the end of each day if you want, but your abs are also hit indirectly in other exercises.

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