5×5

This classic routine is great for building strength and increasing size. It’s a relatively simple setup. Choose a compound lift for each muscle group: squat, military press, etc., and complete 5 sets of 5 reps each. The weight should be your 5RM, so each set should be a challenge. There are different ways of setting up your gym sessions, which I’ll lay out below.

  • The goal is strength, so rest enough between sets, 75-120 seconds.
  • I usually will do 10 minutes of abs/midsection/core exercises before anything else.
  • Do 2-3 warmup sets before using your working weight.
  • When you’re able to complete 2/3 reps extra on EVERY set, increase the weight by 5-10 lbs.

Full Body 5×5

In this setup you will be applying the 5×5 scheme to a full body workout, meaning you will be hitting every muscle group. It is best to do full body workouts every other day, to allow recovery.

  1. Squat- 5 sets of 5 reps
  2. Bench Press- 5 sets of 5 reps
  3. Deadlift- 5 sets of 5 reps
  4. Shoulder Press- 5 sets of 5 reps
  5. Calf Press (sitting or standing)- 5 sets of 5 reps
  6. Close-grip bench press- 5 sets of 5 reps
  7. Bar Curl- 5 sets of 5 reps

 

Split 5×5

This version of the 5×5 is more common, and consists of focusing on one or two muscle groups each day and using supplemental exercises.

Workout 1- Monday and Wednesday

  1. Squat- 5 sets of 5 reps
  2. Romanian Deadlift- 5 sets of 5 reps
  3. Leg Extension- 3 or 4 sets of 8-10 reps
  4. Leg Curl- 3 or 4 sets of 8-10 reps
  5. Standing Calf Raise- 5 sets of 5 reps
  6. Seated Calf Raise (or calf press on leg press machine)- 5 sets of 5 reps

-I like to alternate between heavy calf days like this and high volume calf days in which 2-3 sets are done for 20-30 reps-

Workout 2- Tuesday and Thursday

  1. Bench Press- 5 sets of 5 reps
  2. Deadlift or Bent-Over Barbell Row- 5 sets of 5 reps
  3. Shoulder Press- 5 sets of 5 reps
  4. Triceps Pushdown- 3 or 4 sets of 8-10 reps
  5. Bar Curl- 3 or 4 sets of 8-10 reps
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