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
Next Monday: Squats
Also check out my 5×5 workout results.
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Grab your free ebook that uncovers such workouts as Bill Star 5×5, Starting Strength, and more.. Over 40 pages of detailed workout information with templates and examples to follow. [/ebook]
The 5×5 Workout Template
|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|
|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|
|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|
|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.|