How Does This Program Look (modified 5x5)

[dr_skier]

Goals are bodyfat loss and muslce gain. Perhaps no actual size gain, but strength gain while loosing fat. High Pro/ Low Carb / Low fat diet.



MONDAY

Squats 5x5
Bench Press 5x5
Incline Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdowns 3x5-8
Seated Calve Raises 3x5-8
Abdominal Work / flys / cables

Tuesday
Cardio - Bikeride (2h)


WEDNESDAY

Deadlifts 5x5
Military Press 5x5
Pullups 5x5
Unilateral Leg Press 5x5
Barbell curls / hammer curls 3x5-8
Standing Calve Raise 3x5-8
Abdominal Work / rear delt flys / front raises

Thurs
Cardio - Bike Ride

FRIDAY
Squats 5x5
Incline Bench Press 5x5
Bench Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdown light / skull crushers 3x5-8
Seated Calve Raises3x5-8
Barbell curls / hammer curls 3x5-8
shrugs 5x5
Abdominal Work/pullups 10x3/ flys / cables

Weekends - active rest, biking, hiking, yoga, quick 45min cross training at the gym, etc

 

[LiftHeavy123]

Just stick to the 5x5 as it's written. The workout you have here is going to put you in an overtrained state. Honestly, don't bother doing direct bicep work. Rows will do the job. If you want to add something to the 5x5 add pull ups and dips. You are thinking way too hard. If you really want to think about something worry about your diet. Are you getting enough calories to grow? Speaking of that, I have to eat.

 

[skullcrushin22]

Goals are bodyfat loss and muslce gain. Perhaps no actual size gain, but strength gain while loosing fat. High Pro/ Low Carb / Low fat diet.



MONDAY

Squats 5x5
Bench Press 5x5
Incline Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdowns 3x5-8
Seated Calve Raises 3x5-8
Abdominal Work / flys / cables

Tuesday
Cardio - Bikeride (2h)


WEDNESDAY

Deadlifts 5x5
Military Press 5x5
Pullups 5x5
Unilateral Leg Press 5x5
Barbell curls / hammer curls 3x5-8
Standing Calve Raise 3x5-8
Abdominal Work / rear delt flys / front raises

Thurs
Cardio - Bike Ride

FRIDAY
Squats 5x5
Incline Bench Press 5x5
Bench Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdown light / skull crushers 3x5-8
Seated Calve Raises3x5-8
Barbell curls / hammer curls 3x5-8
shrugs 5x5
Abdominal Work/pullups 10x3/ flys / cables

Weekends - active rest, biking, hiking, yoga, quick 45min cross training at the gym, etc

I wouldnt incline bench press twice a week while also bench pressing twice a week.

 

[ZGzaZ]

HOLY VOLUME!!!

The program will not work, you probably won't make even 4 weeks progress on it, if you're intent on a 5x5 rep scheme just do the madcow version.

You can lose bodyfat on it, that part is going to be all diet anyhow. GL.

 

[JohnRobHolmes]

MONDAY

Squats 5x5
Bench Press 5x5
Bent Barbell Rows 5x5
Seated Calve Raises 3x5-8
Abdominal Work

Tuesday
Cardio - Bikeride (2h)


WEDNESDAY

Pullups 5x5
Deadlifts 5x5
Military Press 5x5
Standing Calve Raise 3x5-8
Abdominal Work


Thurs
Cardio - Bike Ride

FRIDAY
Squats 5x5
Bench Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdown light / bi work 3x5-8
Abdominal Work



This is MORE than enough IMO. If you must do curls and tri work, do it as your friday or saturday yoga/recovery/pilates deal. If I have pullups in a routine I hit them first so that I am fresh. You are gonna have to eat a LOT to keep up with the calorie deficit from your 4hr bike riding. What pace do you normally ride at? Is this road or mtb?

 

[UFC22]

There really is no need for the extra arm isolation work. If you are hitting the presses your triceps will grow and the isolation maybe somewhat counter productive. I like the pull ups idea on Wednesday and I am implementing those also but that should be enough for biceps I mean you have deads to! There is a reason squats are done Wendesday! You are messing the whole routine up bad bro. Throw in a few ancillary thats it. I do heavy standing calf raises and weighted crunches/side bends MWF for ancillary work, thats it.

 

[perp69]

5x5 is great as it was written so no need to reinvent the wheel so to speak. I would drop either the incline or flat bench on same day. Pick one and maybe do the other on another day. I would cut the flyes cable stuff and some of the arm work cause you don' t need it on 5x5. Really no need for ab and calf work that many times a week. I would cut them to one time per week.

Perp

 

[st8grad]

Goals are bodyfat loss and muslce gain. Perhaps no actual size gain, but strength gain while loosing fat. High Pro/ Low Carb / Low fat diet.



MONDAY

Squats 5x5
Bench Press 5x5
Incline Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdowns 3x5-8
Seated Calve Raises 3x5-8
Abdominal Work / flys / cables

Tuesday
Cardio - Bikeride (2h)


WEDNESDAY

Deadlifts 5x5
Military Press 5x5
Pullups 5x5
Unilateral Leg Press 5x5
Barbell curls / hammer curls 3x5-8
Standing Calve Raise 3x5-8
Abdominal Work / rear delt flys / front raises

Thurs
Cardio - Bike Ride

FRIDAY
Squats 5x5
Incline Bench Press 5x5
Bench Press 5x5
Bent Barbell Rows 5x5
Tricep Pressdown light / skull crushers 3x5-8
Seated Calve Raises3x5-8
Barbell curls / hammer curls 3x5-8
shrugs 5x5
Abdominal Work/pullups 10x3/ flys / cables

Weekends - active rest, biking, hiking, yoga, quick 45min cross training at the gym, etc

I would also question highly the approach to high pro, low carb, low fat. That is stupid. High protein is a given, but if you low carb it, you have to have high fat. Something in the order of 1.5-1.7 grams per pound of bodyweight. Especially with all the cardio and lifting you want to do, you will be dead in about 1 month. I think low fat diets are stupid anyway, but you either need the carbs or fat for your energy source. Make sure the fat is from, pecans, almonds, olive oil, fish oil, avocado, etc. You WILL feel so much better with higher fat.

It's like you are trying to re-invent madcow 5x5 AND re-invent a low carb diet. Trust me my friend, people with a lot more muscle, athletic ability, and intelligence came up with both plans. Don't try and out do them. Good luck on your goals though brotha.

 

[Kabeetz]

Stop trying to reinvent the wheel. Eat a balanced diet (40/30/30), follow the program as written.