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5x5 program
- Thread starter anthrax
- Start date
Buddy_Christ
New member
sure! all 2x8-10s are done to fatigue.
Monday - Chest/Calves
Flat Bench 5x5
Incline DB Bench 2x8-10
Standing Cable Flies 2x8-10
Standing Calf Raises - 2x15
Tuesday - Back/Shoulders
Military Press 5x5
Side Laterals 3-5x8-10
Deads 5x5
Pullups - 2x8-10
Shrugs - 2x8-10
Rows - 2x10
Wednesday - Off
Thursday - Arms
Close Grip Bench 5x5
Standing BB Curls - 5x5
Dips - 2x8-10
Incline Curls 2x8-10
Skull Crushers - 2x8-10
Preacher Curls - 2x8-10
Friday - Legs
Squats - 5x5
Hack Squats - 2x8-10
Stiff Leg Dead Lifts - 2x8-10
Leg Curls - 2x8-10 (i added this one to improve my hamstring strength)
Seated Calf Raises - 5x15
Saturday & Sunday - Off
hope that helps.
Monday - Chest/Calves
Flat Bench 5x5
Incline DB Bench 2x8-10
Standing Cable Flies 2x8-10
Standing Calf Raises - 2x15
Tuesday - Back/Shoulders
Military Press 5x5
Side Laterals 3-5x8-10
Deads 5x5
Pullups - 2x8-10
Shrugs - 2x8-10
Rows - 2x10
Wednesday - Off
Thursday - Arms
Close Grip Bench 5x5
Standing BB Curls - 5x5
Dips - 2x8-10
Incline Curls 2x8-10
Skull Crushers - 2x8-10
Preacher Curls - 2x8-10
Friday - Legs
Squats - 5x5
Hack Squats - 2x8-10
Stiff Leg Dead Lifts - 2x8-10
Leg Curls - 2x8-10 (i added this one to improve my hamstring strength)
Seated Calf Raises - 5x15
Saturday & Sunday - Off
hope that helps.
chewyxrage
New member
Here's mine for comparision:
Day 1- delts/abs
5x5 - standing overhead press
2x10- arnold press
2x10- side laterals
5x5 - static holds
3x15 - side bends
Day 2 - Legs
5x5 - squats
2x10 - leg press
2x10 - SLDL
75 rep calves (nelson montana style)
Day 3 - chest/tris
5x5 flat bench
2x10 incline bench
2x10 flies
5x5 closed grip bench
2x10 skullcrushers
2x10 pushdowns
Day 4 - Back/Bi's/forearms
5x5 deads
2x10 rows
2x10 pullups
3x15 shrugs (should i do this on shoulder day? eh...)
5x5 BB curls
2x10 preacher curl
2x10 concentration curl
various forearm movements....
Day 1- delts/abs
5x5 - standing overhead press
2x10- arnold press
2x10- side laterals
5x5 - static holds
3x15 - side bends
Day 2 - Legs
5x5 - squats
2x10 - leg press
2x10 - SLDL
75 rep calves (nelson montana style)
Day 3 - chest/tris
5x5 flat bench
2x10 incline bench
2x10 flies
5x5 closed grip bench
2x10 skullcrushers
2x10 pushdowns
Day 4 - Back/Bi's/forearms
5x5 deads
2x10 rows
2x10 pullups
3x15 shrugs (should i do this on shoulder day? eh...)
5x5 BB curls
2x10 preacher curl
2x10 concentration curl
various forearm movements....
Day 1 - Chest, delts, tri's
Bench press 5x5
pec deck 2x10
incline press 2x10
seated press 5x5
upright row 2x8-10
cable laterals 2x8-10
tri pushdown 5x5
Day 2 - Back, biceps
deadlifts 5x5
rear pulldown 2x8-10
reverse grip pulldowns 2x8-10
rear laterals 2x8-10
cable curls 5x5
Day 3 - Legs
squat 5x5
leg extension 2x8-10
leg curls 5x5
calves (varies)
Bench press 5x5
pec deck 2x10
incline press 2x10
seated press 5x5
upright row 2x8-10
cable laterals 2x8-10
tri pushdown 5x5
Day 2 - Back, biceps
deadlifts 5x5
rear pulldown 2x8-10
reverse grip pulldowns 2x8-10
rear laterals 2x8-10
cable curls 5x5
Day 3 - Legs
squat 5x5
leg extension 2x8-10
leg curls 5x5
calves (varies)
chewyxrage
New member
Hey Dial Tone-
any particular reason why you do tricep pushdowns instead of the closed grip?
any particular reason why you do tricep pushdowns instead of the closed grip?
Lord_Suston
New member
Leg:
Squat 5x5
Sldl 2x8-10
Hack or Front squat 2x8-10
Delts/Tris:
Ohp 5x5
Rear Flyes 2x8-10
Lateral raises 2x8-10
Close-grip 5x5
French Press 2x8-10
Back/traps
Powercleans or Dead 5x5
Rows 2x8-10
Pulldowns 2x8-10
Chest/bis
Incline 5x5
Flat 2x8-10
Decline 2x8-10
Barbell curl 2x8-10
Ez-curl 2x8-10
that was my older routine
Squat 5x5
Sldl 2x8-10
Hack or Front squat 2x8-10
Delts/Tris:
Ohp 5x5
Rear Flyes 2x8-10
Lateral raises 2x8-10
Close-grip 5x5
French Press 2x8-10
Back/traps
Powercleans or Dead 5x5
Rows 2x8-10
Pulldowns 2x8-10
Chest/bis
Incline 5x5
Flat 2x8-10
Decline 2x8-10
Barbell curl 2x8-10
Ez-curl 2x8-10
that was my older routine
Tom Treutlein
New member
Monday - Chest/Calves
Incline Bench 5x5
Dips (Elbows Out) 2x8-10
Incline Flies 2x8-10
Heel Raises 5x15
Decline Weighted Crunches 5x5
Behind The Back (BTB) Wrist Curls 2x8-10
Wednesday - Back/Shoulders
Sumo Deadlifts 5x5
Bentover Rows 2x8-10
Widegrip Chin-ups 2x8-10
Shrugs 2x8-10
Military Press 5x5
Lateral Raises 2x8-10
Upright Rows 2x8-10
Friday - Bis/Tris (Superset all, rest times in half)
Closegrip Bench 5x5
Standing Barbell Curls 5x5
Skull Crushers 2x8-10
Preacher Curls 2x8-10
Dips (Elbows In) 2x8-10
Hammer Curls 2x8-10
Saturday - Legs
Box Squat 5x5
ATF Squat 2x8-10
Leg Extensions 2x8-10 (not locked out)
Romanian Deadlifts 2x8-10
Leg Curls 2x8-10
Heel Raises 5x15
Decline Weighted Crunches 5x5
BTB Wrist Curls 2x8-10
Grip is on hold, will start training tonight/tomorrow depending on when they send me the serial code for the KTA program. I hope this shit works to enhance my grip!
Rest Times are as follows:
Warm-ups 1m
5x5 Lifts 2m
2x8-10 Lifts 1m30s
I will eventually raise the rest times when the weights get heavier. Same as dropping from 5x5 to 5x3, I'll increase rest times so I can further progress with the weights.
Once I stall at 5x3, I'll drop to 3x3 if I was hitting more than 9 reps with 5x3. Once I stall there, back to my old 5x5 weight.
Tuesday and Thursday I'll usually walk around on bike trails near be for anywhere from 30m-1h30m, depending on my mood and how much cabin fever I've developed from sitting inside and eating all day.
I only do 1 warm-up set, usually. Once the weights get havier, probably 2 at most. I get warmed up quick.
6', 178 lbs., ~13% BF (est.), 3000+ cals daily, 240 grams of protein minimum.
Incline Bench 5x5
Dips (Elbows Out) 2x8-10
Incline Flies 2x8-10
Heel Raises 5x15
Decline Weighted Crunches 5x5
Behind The Back (BTB) Wrist Curls 2x8-10
Wednesday - Back/Shoulders
Sumo Deadlifts 5x5
Bentover Rows 2x8-10
Widegrip Chin-ups 2x8-10
Shrugs 2x8-10
Military Press 5x5
Lateral Raises 2x8-10
Upright Rows 2x8-10
Friday - Bis/Tris (Superset all, rest times in half)
Closegrip Bench 5x5
Standing Barbell Curls 5x5
Skull Crushers 2x8-10
Preacher Curls 2x8-10
Dips (Elbows In) 2x8-10
Hammer Curls 2x8-10
Saturday - Legs
Box Squat 5x5
ATF Squat 2x8-10
Leg Extensions 2x8-10 (not locked out)
Romanian Deadlifts 2x8-10
Leg Curls 2x8-10
Heel Raises 5x15
Decline Weighted Crunches 5x5
BTB Wrist Curls 2x8-10
Grip is on hold, will start training tonight/tomorrow depending on when they send me the serial code for the KTA program. I hope this shit works to enhance my grip!
Rest Times are as follows:
Warm-ups 1m
5x5 Lifts 2m
2x8-10 Lifts 1m30s
I will eventually raise the rest times when the weights get heavier. Same as dropping from 5x5 to 5x3, I'll increase rest times so I can further progress with the weights.
Once I stall at 5x3, I'll drop to 3x3 if I was hitting more than 9 reps with 5x3. Once I stall there, back to my old 5x5 weight.
Tuesday and Thursday I'll usually walk around on bike trails near be for anywhere from 30m-1h30m, depending on my mood and how much cabin fever I've developed from sitting inside and eating all day.
I only do 1 warm-up set, usually. Once the weights get havier, probably 2 at most. I get warmed up quick.
6', 178 lbs., ~13% BF (est.), 3000+ cals daily, 240 grams of protein minimum.
