If you train with just the bar or a small amount of weight then work your way up accordingly. Add weight until you reach your first 5x5 set. Perform two sets of 5 reps with just the barbell to warm up, then slap on 25 to 45-pounds. You’ll then go back to 5x5 or train whichever way suits your goals.īefore each session, you'll warm-up with the bar for 2 sets and then work up to 50-60% or so of your one-rep maximum for another set prior to doing the main working sets. Our version of the routine will entail a 9-week program of 5x5, followed by one week where you’ll do 3x5 to deload, and then two weeks at 3x3.
SL 5x5 is continuous, as long as you keep making gains, then followed by a 3x5, 3x3, and 3x1 set/rep scheme. The 5x5 set/rep scheme for the deadlift would be too much in combination with squatting 3 times per week.ĭifferent 5x5 programs vary in how they're structured, but we're going to give a general breakdown of a routine similar to StrongLifts 5x5 with some changes. Give yourself at least one day between workouts and never do both A and B on the same day.Įach exercise will be performed in a 5x5 fashion except for the deadlift which you’ll do 1x5.
You'll alternate workout A and B but you should never workout two consecutive days.
Workout B- Squat, Overhead Press, Deadlift. Workout A- Squat, Bench Press, Barbell Row. Increase weight at the beginning of every week.Īnd the 5x5 workout routine looks like this… You'll load up the barbell with 85% of your one-rep max and perform 5 sets of 5 reps, keeping your weight the same for all the sets. The lower body exercises work the quadriceps, hamstrings, and calves.Īnd the deadlift is an exercise which will work the entire posterior chain of muscles. Pulling movements work the back (Rhomboids, latissimus dorsi, erector spine, and trapezius) and biceps. Pressing movements work the chest, triceps, and shoulder. Each movement used is effective for working multiple muscle groups at once and not one muscle goes unstimulated.Ĭhest, legs, back, shoulders, arms, and core muscles are all heavily engaged during the compound movements. Here’s an effective 5x5 workout guide created to give results… MUSCLES INVOLVEDĪll muscles are involved in a 5x5 workout routine. It’s easier to track progress this way and compound movements are an excellent way to train for overall mass and strength. Now, there are only a few exercises used, which makes it a nice change from the average, more complex workout program. A 5x5 program involves doing 5 sets of 5 reps for each exercise, 3 times per week.Īnd there are many variations of 5x5 with ‘StrongLifts 5x5’ likely being the most popular. and build lean muscle.ĥx5 is very simple to follow and it’s a safe routine for most individuals including men and women. The 5x5 workout program is a basic routine which was designed to help you get really strong!.
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