The 5 x 5 Training Routine

The 5 x 5 Training Routine
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#1

The old 5x5 routine is still a solid strength routine. I have done it with success. The key is to add 5 pounds each workout you do. The first example is the traditional 5x5 routine that I modified with some extra auxillary work…

Monday (Workout A)

Squat - 5x5
Bench Press - 5x5
Barbell Row - 5x5

Assistance Work
2 sets of DB Shoulder Press
3 sets of tricep pushdowns

Wednesday (Workout B)

Squat - 5x5
Military Press - 5x5
Deadlift - 5x5

Assistance Work
4 sets of Hammer Strength Chest Press
3 sets of Hyperextensions
3 sets of Machine Bicep Curls

Friday - (Workout A)

Squat- 5x5
Bench Press - 5x5
Barbell Row - 5x5

Assistance Work
3 sets of Barbell Curls
3 sets of Skull Krushers

The Next week will look like this… Monday - Workout B, Wednesday, A, Friday- B. And so on for the following week.


#2

Here is another modified version with more training frequency…

Monday & Thursday

– Squats: 5 x5
– Bent-Over Rows: 3×6

– Standing Military Press: 5×5

– Barbell Curls: 3×6

– Calves (Trainees Choice, 10 – 12 rep range)

Wednesday & Friday

– Flat Bench Barbell Press: 5×5
– Deadlifts: 3×6

– Overhead Dumbbell Press: 5×5

– Single Arm Dumbbell Rows: 3×6

– Triceps Pushdowns/Skull Crushers: 3 x failure (10 – 12 rep range)


#3