My 5x5 Routine

[Tom Treutlein]

Sunday (Chest/Calves)
Incline Bench 5x5
Parallel Dips (Elbows Out) 2x8
Decline Bench 2x8
Heel Raises 5x15
Wrist Curl 2x8
Weighted Crunch 2x8

Monday (Back/Shoulders)
Deadlift 5x5
Bentover Row 2x8
Widegrip Chin-up 2x8
Shrug 2x8
Military Press 5x5
Lateral Raise 2x8
Upright Row 2x8

Thursday (Biceps/Triceps)
Closegrip Bench Press 5x5
Barbell Curls 5x5
Skull Crushers 2x8
Preacher Curls 2x8
Incline Dumbbell Curls 2x8
Parallel Dips (Elbows In) 2x8
Wrist Curl 2x8
Weighted Crunch 2x8

Friday (Legs)
Box Squats 5x5
Parallel Squats 2x8
Straightleg Deadlifts 2x8
Leg Curls 2x8
Heel Raises 5x15

On arm day, everything is supetset, for a quicker workout.

I plan to eat 3200+ cals a day (at a bodyweight of 173) and consume 200+ grams of protein, along with a gallon of water minimum.

Also, grip will be trained 6 times a week, not near my training sessions. Most likely later at night, just to avoid hindering my grip performance. Saturday will be an off day entirely.

Opinions?

 

[casualbb]

Just pick a routine buddy. You may be guilty of OTS, over-think syndrome. Some people will tell you one routine is good, others will support a different one. It's ultimately up to you to decide what sounds best.

 

[General Sus]

Nice split Tom thats exactly what I would have done myself.

 

[JKurz1]

Any cardio bro? What do you do on tues and wed if sat is your only rest day? I like the routine, looks like mine....one question for needsize probably...can you switch your 5x5 weekly? Say inccline 5x5 week1 and flat 5x5 week2?

 

[Tom Treutlein]

You shouldn't switch the 5x5 exercise until you completely burn out on it. If you stall with 5x5, switch to 5x3, then maybe even 3x3 until you can no longer progress.

Hiking, cycling, and basketball are some cardio activities I'll do when I feel like it. I more meant that because of grip training 6 times a week, I'm doing something workout-related on everyday but Saturday.

 

[JKurz1]

How long does chest take you? Seems like you could knock it out in 1/2 hour, no? I think I will stick to bench one week, inclines the next..........

 

[Tom Treutlein]

About that probably. Then there's the rest of the day I have to finish off. I take a 3 minute rest between 5x5 movements, and 2 minutes for 2x8.

 

[JKurz1]

I usually do Bench 5x5, incline fly 3x8, decline press 3x8 and finish with 2 sets of dips............

 

[Tom Treutlein]

Way too much volume, as far as I'm concerned. Do 2x8 for decline presses and dips. Flys are worthless.

 

[needsize]

Way too much volume, as far as I'm concerned. Do 2x8 for decline presses and dips. Flys are worthless.

I disagree with that, I think heavy dumbell flyes are a great mass builder. Myself, i never liked dips for chest, too hard on the shoulders, and I never got anything from them. But on flyes I can do sets of 8-10 reps on incline with the 85's and 90lb dumbells, and the amount of stress that puts on my pecs is pretty hard to beat

 

[JKurz1]

RIGHT ON BRO............

 

[IbeMackin]

Yeah flys are some of the best you can/should do.. without a doubt..

 

[JKurz1]

love the stretch............