5x5 Training
Get Stronger Lifting Weights 3x Week
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This is a simple but very effective training program that consists of Two workouts:
- Workout A: Squat Bench Press Barbell Row
- Workout B: Squat Overhead Press Deadlift
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This 5x5 Training program consist of training 3 times per week with a rest day in between each session, never workout 2 days in a row this will give your body extra time to recover from the heavy weight lifted.
You will be lifting Monday, Wednesday And Friday giving you four rest days a week. This is what the workout would look like.
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5x5 Workout Week 1
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Monday Workout A:
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
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Wednesday Workout B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
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Friday Workout A:
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
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5x5 Workout Week 2
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Monday
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
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Wednesday
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
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Friday
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
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You dont have to lift really heavy so your body cant recover in time, start off without a comfortable weight where you can complete the workout but also feel small fatigue. It is best to write down the weight that you lift for the reps so you can track and increase the weight gradually over the 5x5 Workout program.
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5x5 means you do 5 sets of 5 reps with the same weight for example, squat 60kg for 5 reps then re rack rest for 90 seconds, then squat 60kg for 5 reps again, repeat this 5 times that is 5 sets of 5 reps, then move on to the next exercise in your 5x5 workout program.
The deadlift exercise is only 1 set of 5 reps because doing 5x5 deadlifts and 5x5 squats would be too great a stress on your body and may cause injury. If you would like to deadlift more we suggest that you do a couple warm up sets and a medium weight set and not 5x heavy sets.
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5x5 Workout Program Results
More Strength - Doing this program you will gain a ton of strength at a faster rate than doing the average weight training exercises in the gym.
More Muscle - Providing your diet is in check you will gain muscle mass as you lift bigger weights from these huge compound lifts.
Less Fat - By lifting really heavy weights your body will burn more energy, your metabolism will be higher if you eat right you will drop the fat and build more muscle without doing cardio.
More Health - Your testosterone will increase, your blood pressure will decrease and your heart muscle will get stronger meaning your overall fitness will increase.
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5x5 Stronglifts Workout The Exercises
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- Squat. The main exercise of the program. Squats strengthen your legs and everything else with heavy weights. The bar moves through a longer range of motion than any other exercise.
- Bench Press. The most popular exercise in the gym. The Bench strengthens your chest, shoulders and arms. The weight is heavier than on any other upper-body exercise.
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- Deadlift. The heaviest lifting exercise in the gym. Strengthens your grip, legs and entire back. The weight is heavier than on any other exercise on this program.
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- Overhead Press. The test of strength exercise. Strengthens your shoulders and everything under the bar. Hardest lift of all five, you’ll lift the least amount of weight here.
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- Barbell Row. The most back involving exercise, like rowing on a boat. Strengthens your whole back and arms. Rows are assistance work for the other four exercises.
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5x5 Training Program Rest Times
In the first week of doing the 5x5 training program your rest times should be no longer than 90 seconds due to only lifting lighter weights while you get use to the program. After the first week you should take as long as you need to rest in between each set so you can complete the full 5 reps of the heavy weight. If you get the first 5 reps easy then only have a maximum of 90 seconds rest. If you struggle but still complete the 5 reps then you should have up to 3 minutes (180 seconds) rest before next set. If you fail to complete your 5 reps do not lower the weight, instead have a full 5 minutes rest before trying again.