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5x5 Routine

JKurz1

JKurz1

Banned
Since the Majority follow this routine (bodybuilders), just curious how you split up each day and the exercises you use. Going to switch over this week (FINALLY) and want a solid routine to yield some nice gains and mass.......thnx bras.
 
Good examples in the stick, but since I have mine here, I’ll give you my current split as an example. However, there are lots of ways to go about this, and this one takes into account some of my personal requirements (like needing to finish early on a Tuesday and wanting to include Speed Benching)…

Mon – Legs
5x5 Squats
*3x5 SLDL (every other week)
*2x8-10 Leg Curl
*2x8-10 Leg Press
*2x15-20 Calf Raise
grip work

Tues – Chest
5x5 Bench Press
*2x8-10 Incline Dumbbells
*2x8-10 Cable Flies

Wed – Off

Thurs – Shoulders and Back
5x5 Military Press
*2x8-10 Side Raises
*2x8-10 Arnolds
5x5 Deadlift
*2x8-10 Chins
*2x8-10 Cable Row
grip work

Fri – Bi and Tri
5x5 Barbell Curls
*2x8-10 Incline Dumbbell Curls
*2x8-10 Hammer Curls
10x3 Speed Bench
5x5 Close Grip Bench Press
*2x8-10 French Press
*2x8-10 Dips

* Exercises will change every week, but this is a typical example
 
Boy, your chest day must be 20 minutes.....max......help me out - speed bench? How has this routine benefited you? Stats?
 
Yes, Chest is no more than 30 mins max. Like I said, I need to get away from the gym quickly on a Tues, but even if I didn’t, my chest training wouldn’t be any different, that is more than enough! I might do abs as well on this day.

Stats:
6’4”
260lbs
Not too sure of bf, probably around 15% ish (definition in abs but no way cut)

Speed Bench is a personal thing that I wanted to add to give me more power off of my chest. I found that it works well on my arm day, before I do Tri’s. A combination of this and hitting the CGBP hard have really helped my Benching. You can ignore that one though.

I used DC before this, which worked well, but I moved to 5x5 for a change of pace / volume / frequency whilst continuing the constant progression which I think is one of the most important things. Also, starting out with lighter weights and building up is my basic way of periodising my training. On the 7th week now and I have been really impressed, strength and mass gains all round are nice, as I am also eating really well. I plan to do a cruise week after week 8 then hit it again for 6 to 8 weeks before switching back to DC for 3 or 4 months.
 
My 5x5:

Monday - Chest/Bis
Flat Bench 5x5
Incline Bench 2x8-10
Cable Flys 2x8-10
Barbell Curls 5x5
Incline DB Curls 2x8-10

Tuesday - Legs
Squats 5x5
Leg Ext 2x8-10
SLDL 2x8-10
Calf Raise 3x15

Wednesday - Off

Thursday - Back/Tris
Deadlift 5x5
Pullups 2x8-10
Single DB Rows 2x8-10
Overhead Tri Ext 5x5
Pressdowns 2x8-10

Friday - Shoulders
Standing Mil Press 5x5
Upright Rows 2x8-10
Rear Delt Raises 2x8-10
Shrugs 3x8-10
 
My split was very similar to FatRat's, just different rest days (I workout in the morning during the week so I'd rather workout weekends and sleep in more during the week):

Mon - Rest
Tues - Rest
Wed - Shoulder and Back
Thur - Bis and Tris
Fri - Rest
Sat - Legs
Sun - Chest and grip/forearms

As you can see, I added some grip and forearm training on chest day since it's so short. That worked out well for me.
 
3 days off a week huh? No nothing, cardio? I have a hard time taking one day off, let alone three.........u still eat the same on off days?
 
JKurz1 said:
3 days off a week huh? No nothing, cardio? I have a hard time taking one day off, let alone three.........u still eat the same on off days?
Click to expand...

You would need 3 days off probably. Lifting 5 (7?!?) days in a row would probably result in overtraining.

Remember, you grow OUTSIDE of the gym.
 
Ok, didn’t put any cardio on there. I swim for a hour with my old team on Tuesday (hence the early finish). Also do HIIT on Wed and Friday and sometimes at the weekend, however, I will drop any of these if I think they are interfering with my weights.

YES 3 DAYS OFF!!!! You really need them! Please don’t think that more is better, because that is not a long-term solution. Don’t be scared to rest, and yes eat the same on these days, as Zero said, these are the days when you recover and GROW from all of that hard effort, try to enjoy the time out of the gym and realise that it is helping you positively towards your goal! (having said that, I am a lot less strict with my diet at the weekend, and not having a regular structure to the day, as well as going out / getting up late doesn’t help…) :)

Jkurz1, I know you have been asking a lot of questions about 5x5, and a lot of us have been helping you out. Its good that you are researching and getting a good understanding, but try giving it a go soon!
 
I'm going to start today Fat...just to make you happy....relax bro...so many theories out there........Just want to get a good, solid split.......does it work just as well naturally as well as "on"? Chest/bis today........dbells or bar?
 
I don’t blame you, you have done well doing the research. Are you going to post up what you have decided on? Try and take some measurements and stats now so that you can track your progress.

It works fine for me natural, but make sure your diet is sorted.

I look forward to hearing some results... :)
 
any suggestions?

530 - 1/2 hour of cardio (EFX, light)

700
1/2 cup oats
cup egg whites (ff cheese, tom, mush)
sccop prot.

930
myoplex - h20, little skim

noon
6oz yam
6oz chx,fish
large salad
steamed veggies

230
1/2 cup oats
scoop pro.

400 - lift

530 - pro shake

630
4oz fish w/ veggies (grilled)
salad

1000
couple big handfuls of shelled peanuts
some broc,cali, celery, w/ ff veg dip
large pro shake - water, little milk

1030
Bed
 
Looks solid to me, although I dont know your stats. Make sure you measure your progress and adjust as needed. Have fun with the workout tonight!
 
JKurz1 said:
I'm going to start today Fat...just to make you happy....relax bro...so many theories out there........Just want to get a good, solid split.......does it work just as well naturally as well as "on"? Chest/bis today........dbells or bar?
Click to expand...
I like using the bar because you can control the weight increments better... 5 lbs, 10 lbs, 15 lbs, etc... with the dumbbells, you're restricted.
 
I think you get a better BLAST with D-bells + they move in 5lb increments too.....sure bar has the 2 and 1/2's, but I don't touch those things......Also, maybe 5x5 on Incline and 2x8 on bench would be better, no?
 
Dbs move in 5lb increments, but you're using 2 of them, thus increasing the weight by 10 pounds. Make use of the 2.5lb plates for barbells - they are useful, not wussy. If you read the whole needsize thread, you'll see that he uses them even for things like deadlifts where he's pulling over 600 pounds.

And, yes, I like incline better for the 5x5, and dips are a great chest accessory.
 
JKurz1, how did it go last night?

Unless you have a way of using smaller increments with dumbbells, you should look at using a Barbell for your 5x5's and saving the dumbbells for the 2 sets of 8-10. Putting the weight up 10lbs each week is going to mean you will run out of steam after 4 or 5 weeks, you can not accumulate strength that quickly.

I would advise finding a weight where you can complete 5 sets with the last one requiring a lot of effort, but do-able. From here, use the small plates and add that small increase each time. You should find the weight "do-able" each week as your strength steadily increases.

I’m guessing you are going to find it frustrating, but it all takes time. After ten weeks you will still be going, and if you added 2 lbs to your bench each time you are now up 20lbs and still completing 5 sets of 5.

The incline is a good idea. As Backlash said, flat press and dips will then make excellent 2 x 8-10’s.
 
Well, It went ok. Cut my workout time in half, so I had a hard time not adding a few more exercises.......I know, I know.....watch the overtraining.......

DBELL INCLINE 5X5 W/ 90'S
FLAT DBELL - 90 X 10 - 2 SETS
CABLE CROSS X 2 (6PINS)

STR8 BAR CURL 5X5 W/ 125
DBELL INCLINE X 2 W/ 35'S 10 REPS

ADDED 3 PUMP SETS OF PREACHERS AND 3 PUMP SETS OF DECLINE BENCH......

THEN A FEW NO WEIGHT DIPS TO FINISH


I'll switch to barbell for all next time........SO, CHEST/Bis yesterday.....I hit legs Sat, So what do you think? Back and Traps today? Then Legs tomorrow? Much thanks guys.......this is going to be a solid experience........just wish I could pack on the weight....should I start the gear Aug. 1???? Haven't taken anything in months......
 
Well, I've never done any gear or anything, so my opinion may be null and void, but....

If you don't even have your workout set, are you sure you want to look into using anabolics at this time? It might be worthwhile to get a good solid routine going for a month or two and decide then?
 
Nice one! I would say drop the extra sets, but I know you love'em so I won't.. :)

That would look like:

Tues: Chest / Bis
Wed: Back / Traps
Thurs: Legs

That’s a lot of work in 3 days, and personally I wouldn’t want to work back the day after I hit my Bi's. Why don’t you use the splits that where posted earlier in this thread as examples?

The weight will come, just think what a difference those small increments will have made in 3 or 4 months time...
 
I will next week (this is my trial week)....as I did legs just recently (which should be today)....don't wanna hit shoulders after chest.....Back after a day of Bi's? No problems....actually, probably better way of splitting it.....bi's fatigue quickly giving the back it's full potential.......some even train bi's before back (for that reason) on the same day.....I must recover quickly, because I can go 6 days str8 with a rest day on the 7th with no problems......HOWVER, I'll take Friday off and come back with Shoulders/Tris on Sat.....sound good? Gear time?

XB - Don't worry about me....my training is on point.....just ironing the details with my trainer, FatRat.......
 
Don't rush into the gear. Just wait and see what gains you make off of this for a few months with good eating. The gear will always be there later if you feel you're stagnating. Shouldn't be a problem if you do the 5x5 right though, since you should be going up in weight every week!

I believe needsize mentioned that he trained for 9 years before he needed gear to break his plateau. Sofageorge, who also uses gear, advocates staying natural as long as you're gaining (I think? - correct me if I'm wrong somebody).
 
No rush bro - already have done a few and been training for 7 solid years (I know, got a lot to learn)........thinking about a nice mild cycle of T400 and EQ or Sus 250 and Eq with Winny towards the end........maybe a little jump with some test prop. (only have 10ccs)......well.......
 
I definitely advocate waiting until you cant possibly make any more natural gains before turning to steroids. I may have waited longer than I needed to, but it did work out for the better. In my case, because of all the natural time I put in, I look better than most guys that have done way more cycles that me. Switching back and forth between some of these programs, like between 5x5 and DC, will yeild some great natural gains
 
How does this look???
What (if any) modifications would you make?


Monday..

Squat 5x5
Flat Bench 5x5
Wide-Grip Chin's 5x5
Calve Raises


Wednesday..

Deadlift 5x5
Incline Barbell Press 5x5
Barbell Rows 5x5
BB Curls 5x5
Calve Raises

Friday..

Front-Squat 5x5
Weighted Dip's 5x5
Power-Clean 5x5
Close-Grip Bench
Calve Raises
 
OK......BACK/TRIS last night....now I might be in love with the 5x5

DEADLIFT - 315 5X5 (LIGHT)
TBAR ROWS - 4 PLATES 2X10
DBELL ROWS - 110 2X10
SMITH ROWS - 135 2X10 (TO PUMP)
LAT PULL - 150 2X15 TO FINISH

SKULL CRUSHERS - PLATE ON BOTH SIDES 5X5
TRIANGLE CABLE - 170 2X10
DIPS BODY 15X2
OVERHEAD DUMBELL 80'S 2X10


WOOOOO HOOOOOOOOOOO- tried to eat an hour later and felt sicker than shit.....I can see eating after intense training is gonna be a real problem.....damn.....anywho....LEGS tonight baby and I'm 90% sure I'm starting the GEAR tomorrow (Aug.1!!!!)

What do you think? How do you guys hit legs? Anyone use Smith for Squats??? I never have, but hearing it more and more!

Have a good day fellas.....


Hey Deps - Check out the sticky at the top...or read some of my posts........
 
JKurz1 - Glad you had fun! Do you use a post workout shake rather than solid food? They are much easier to stomach. I think you would feel better after your workout if you dropped some volume!! :) I know you love it, but I don’t think a pump set is very productive anyway. I would do a back thickness and a back width type exercise as my main moves, then you can add your extra ones if you really have too...

Again you have gone for more volume on the Tri's than I would suggest, but if it works for you and makes you happy, go with it. My suggestion here would be to move the Skull Crushers to a 2x8-10, and do a compound movement like Close Grip Bench or Dips for the 5x5. As you know, the idea is to move up in regular small increments in the 5x5 exercise, and compound moves give you more scope to do this. I love Skulls, but you will find that if you use those, you will run out of strength gains very quickly.

Don’t bother with the Smith, it’s a very un-natural movement. Here is my 5x5 legs session from Monday for ideas:

5x5 Squats
3x5 SLDL
2x8-10 Leg Curl
2x8-10 Leg Press
2x15-20 Calf Raise
plus some grip work
 
Killahbee - Can you do Deadlifts at all? As of this week I am alternating them with Goodmornings and dropping them to 3x5. Doing them every week along with Squats on Leg day was burning out my lower back.

Other than that, go with a good compound movement as JKurz1 suggested.
 
Last edited:
I've had lower back problems for years now, so I was looking for an alternative compund movement that is best for back without deadlifts. Trust me, I want to do deadlifts, but it's not good for me right now. Hopefully I'll work my way back tho.
 
Fat - leg routine must take like 20 minutes, no? damn bro...have you told me about diet? stats? very curious....
 
I don't think you need both dumbbell and T-bar rows in the same workout since they're so similar. You might want to just try alternating those every back workout.
 
All my info (which I posted before) is on my profile:

6'4"
260 lbs
16/17% bf at a guess

Diet: http://boards.elitefitness.com/forum/showthread.php?threadid=250207&highlight=diet

Legs take around 45mins. Both others and myself have written out all of our 5x5 sessions for you and you have said every one is too short!!! Hey, that’s 5x5! You do not need any more volume, more is not better. You only need to do enough work to stimulate growth, then get out of the gym! There is no value in pounding the muscle set after set, that creates more catabolism and lengthens recovery time.

5x5 as it stands is actually one of the higher volume routines, I hate to think what you would think of DC or HST where you do one set per body part!
 
Backlash said:
I don't think you need both dumbbell and T-bar rows in the same workout since they're so similar. You might want to just try alternating those every back workout.
Click to expand...

Agree, 5x5 Deads, then 2x8-10 back "thickness" (some sort of row), and 2x8-10 "width" (eg. Chins) is enough
 
Relax Fat.......it's ok...I'm just use to leaving the gym and feeling like I just went to war.......17-18%, you bulking? Maybe that's my problem....I'm diced......Cardio is fine tuned.....when I'm in the gym I like to move.....how low have you gotten you bf? You got a TON of shakes in your diet......pre, post then another? + a few beforehand......stomach that ok? Which one do you use?
 
Haha, lol, yer, kind of bulking, my BF was a guess, haven’t had it tested recently, I have abs, but no way cut if that makes sense? I'd rather over estimate than under estimate to give a fare picture (hey, I could have said 8%, but why lie?)

I know you love the volume man, so up to you, just giving my opinion.

Yer, I hit a lot of shakes. I work in an office environment and its not convenient to be eating meals in meetings or travelling and stuff, can just about get away with sandwiches and a shake tho. Not ideal, but you have to work with what you have. I use Chemical Nutrition / Dorian Yates approved, great stuff, and includes bifidus, acidophilus, and yoghurt organisms to aid digestion.
 
It's all good, too each his own....thnx for understanding....I guaruntee I come down in sets, just need to do it slowly......now, since this is all 99% diet anyways, you do 2 meal replacements a day? One in am and one to fuel your workout??? I use oats and a scoop of protein pretrain........think I should switch? WHere is your oats, solid carbs bro?
 
I would really watch doing too many sets on this routine. It may not feel like it at the time, but its a very taxing program, just the 5x5 portion on the compound exercise is enough to tax your system quite a bit, even though they arent all to failure. Personally, if I was going to adjust the routine at all, I would do less sets, say 5x5 then 2x8-10 and leave it at that. Adding more will quickly overtrain you. And the program works due to the constant additions to the bar, but if you're in an overtrained state then the progress will stop very quickly
 
Why do all the pros advocate multiple sets......???? I know they're geared up, but they triple the 5x5 rule. At least most do. And their diets??? I'll bet 95% eat a ton of carbs........what gives?
 
too be honest I havent seen too many routines that advocate much more in the way of sets, hte 5x5 has a total of 9, not including warmups. But the key to growing from this is adding weight to the 5x5 portion (at least) every week. If you can do that for say 8-10 weeks, you will grow. BUt if the demands on the body are too great, then your body will not be able to keep progressing.
When coming up with this approach, I tried different set totals, to see what worked best for me. When i went above 9 or so sets, I found I was overtraining and my progress halted. Now I'm actually doing less sets
 
Hmmm...we'll see what happens, I guess......thanks for the advice....YESTERDAY LEGS.....

SQUATS - 135X10,185X5, 225X5X5 - LIGHT
SLDL - 225X3X5
LEG PRESS - 5 PLATES X 12 X 3
ZERCHER FRN SQUAT - 135X10, 145X10
HYPERS X 2
CALF RAISE AND SEATED X 5 SETS
LEG EXT 3 SETS
LEG CURL 3 SETS

pretty close to the reccommendation for sets.....

took Monday off (double cardio), but trained t,w,th......and shoulders today! Too much?
 
wait till I switch to DC....boy, you guys are gonna HATE me....LOL....actually, you guys have been pretty cool and supportive....we should hook up and train.....
 
Lol, you are doing good, now lets see those numbers increase (weight, not volume that is!)

Might be a bit far away to train, although saying that the company I work for owns a business in Copley, Ohio. Do you know that place?
 
ooo..Shoulders and Traps in 3 hours.......what do you say is a solid routine? ANy push Press or Cleans???? Lil help?
 
5x5 Military Press
*2x8-10 Side Raises
*2x8-10 Arnolds
2x8-10 Upright Row
2x8-10 Rear Delt
2x8-10 Frnt Raise
SHRUGS


??????
 
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