5x5 Workout -5 Sets 5 Reps Full Body
The 5x5 program calls for doing five sets of five reps per exercise. To illustrate, lets use the barbell deadlift as an example. Do two warm-up sets to get the groove down. Then load the bar up to your working weight and do five sets. When you can do five reps on all five sets, increase the weight by five pounds.
Do bench presses on Monday, weighted dips on Wednesday, and incline presses on Friday. You will avoid overuse injuries and the exercises are similar enough that you will make progress on all three and build overall strength. Here are two sample 5x5 programs:
Monday
A-1: barbell bench press
A-2: bent over row
B-1: barbell squat
B-2: stiff legged deadlift
Turkish Get-up 2x5 l,r (left and right)
Wednesday
A-1: weighted dips
A-2: weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5
Friday
A-1: incline press
A-2: renegade row
B-1: front squat
B-2: glute/ham raise
Saxon side bend 2x5
Do each pair back to back. For example, do one set of A-1, wait ninety seconds, and then do a set of A-2 and wait ninety seconds before going back to A-1. Keep going back and forth until you have completed all of the sets and reps. For the midsection work, take two minute breaks in between each set.