My 5x5 starting monday. Touch it up please

[RGS83]

So I've decided to get off, what many would call, a high intensity, high volume program. Many on the baord have been very helpful in explaining that less may be more when working out smart. THANK YOU!

I want to start tomorrow (monday 23), and I'm liking the shape of this routine:
mon: quads/hams/calfs
tues: chest/bi's/abs
wed off
thurs:back/abs
Fri: delts/tris
**remember i try to most of this at home, but I may be going to the gym on some days if i must (Monday...leg day)

MONDAY
Quads:
Squats, or Leg press - 5x5
Hack Squat - 2x 6-8
***need 1 more exercise 2x 6-8

Hamstrings:
Leg Curl (seated, lying ect) 5x5
Hamstring raise 2x 6-8
***need 1 more exercise 2x 6-8 {maybe straight leg DL's; but i fear hurting my back}

Calfs
Donkey Calf raise 5x5
Seated Calf extensions 2x 6-8
Calf press of Calf raise 2x 6-8



TUES
Chest:
DB Bench Press 5x5
Incline DB press 2x6-8
Flies 2x6-8 {maybe more like 10 reps}
*would do dips, but I'm at home. Maybe switch first 2 exercises as many will put Incline before flat bench for some reason.

Biceps
DB Curl 5x5
Hammer Curl 2x 6-8
Concentration or Preacher Curls? 2x 6-8
*I injured my right fore arm tryingto curl too much a while ago, and if i load heavy, preacher tends to hurt... I'm working with it now though so maybe the preach as concentration curls are hard to do heavy.

Abs
*Do I just do a bunch of ab exercises, or do i do 5x5 like system for abs?



WEDNESDAY - OFF


THURSDAY
Back

Upper back
DB Bentover Row 5x5
BB Shrug 2 x6-8
DB Shrug 2 x6-8?
**what else can I do at home??

Lowerback
Deadlifts 5x5
**what else can I do at home??

Abs
*again, just a good ab routine, or 5x5 system



FRIDAY
Delts and Tris
DB Shoulder Press 5x5

** What other exercises are good for building my laterial delts, that can be done at home? Side raise?, Upright row?


Tris
Skull Crushers (with tri bar) 5x5
CG bench press 2 x6-8
Extensions 2 x6-8




What do ya think?
Please lemme know what I can add for the *** parts!!!

 

[RGS83]

NOTHING???
I know many have done 5x5's and such...


I want to start tomrrow, but I want to be sure that I'm not overloading, or undertraining.

I'm 5'11ish, 155-160lbs, almost 21yrs old.
Been training for well over a year, but with varying routines and programs have only seen nominal results.


What do you think of this routine?
I think it'll work well with school and work.
Plus allowing me to actually work in an Ab routine, and some cardio.

The only thing I really changed was on monday I was do work my abs, and on Tuesday to work my calfs.
I swapped because this way i can do legs in the actual gym, and the rest at home.

Thanks guys

 

[wnt2bBeast]

after your 5x5 exercise the assistance sgould in the 8-10 rep range..for side delts d-bell side lateral or 1 arm cable side laterals are very good..your probably going to overwokr your legs doing 5x5 for hams since they will get hit from squats..a couple of sets should be more than enough same thing with calves (3-5 sets total) for those 2 muscle groups

 

[big4life]

A couple suggestions

1- On chest day I would do incline db presses for my 5x5, and flat presses for my 2x8

2- On your back day I would do either deads or bb rows for your 5x5, not both. Do the other one for one of your 2x8's. I would also add some db rows for your 2x8's.

Wnt2bbeast covered the leg routine pretty well.

 

[RGS83]

Sounds good but...

-what do you mean by "after your 5x5 exercise the assistance sgould in the 8-10 rep range"??

I'll try those Delt exercises, but on my legs... how would you re arrange it?
I'm not sure how each muscle will interact with each other.... maybe 1 major exercises at 5x5 for each muscle group? OR maybe just 5x5 leg presses, then 1 exercise of 2 sets of 6-8, for hams and calfs??? Not really sure. How would you re work it?




Big for life - why do you do incline for the major compund and flat for other? I've seen many ppl do it.. I always thought incline was more of a isolated and flat to be a compund... but i don't know alot of this stuff! haha

So you think doing something like 5x5 deadlifts, 2x 6-8 DB bent over rows would be enough for my back?? or what else could i toss in there if not?


Other Than that, does it look like a solid routine?


Thanks guys. I apperciate it.
I'm getting pumped to start!

 

[RGS83]

just bumping it up a bit.
Trying to get the final word before I start today

 

[wnt2bBeast]

big made some good points with reagrds to your back day..doing deads 5x5 and BB rows 5x5 will be way too much..

lets say you do squats 5x5..when you do hacks you should be using the 8-10 rep range not 6 reps....for legs i would use
squats 5x5
hack squat 2x8-10
add one more exercise front squats, leg press, leg ext for 2x8-10
hams:
leg curls 3x8-10
seated leg curls 2x 8-10
calves3 x10

 

[RGS83]

Right on!

Like I said i normally do all my stuff at home, but i'm heading to the gym for my leg days i think.

On that, I've never squatted at the gym. Can the leg press be the major 5x5 compund exercise?

Do they have a machine to assist with the squats?
(other than my option of doing them free, or on a 'smith' - i think is what it's called... pretty much free, but it helps you stablize)

 

[wnt2bBeast]

Right on!

Like I said i normally do all my stuff at home, but i'm heading to the gym for my leg days i think.

On that, I've never squatted at the gym. Can the leg press be the major 5x5 compund exercise?

Do they have a machine to assist with the squats?
(other than my option of doing them free, or on a 'smith' - i think is what it's called... pretty much free, but it helps you stablize)

It can be but it wont be as effective..nothing wrong with starting at the beginning with squats..do them in a power rack this way you can set the pins in case you need to dump the weight..start squatting and your whole body will thank you!!

 

[RGS83]

- So why would one choose the incline DB press as the 5x5 and flat press for the 6-8??
...I always thought the flat would be the compurnd? But Like I said, you'll know better.

- During the Ab portion of the 5x5 routine... am I just doing a bunch of ab exercises or is there a 5x5 system for those aswell?

Thanks guys.

 

[wnt2bBeast]

well im with big as well except i do incline BB for my 5x5..it is a better chest developer..nothing wrong with doing flat for 5x5..or switching every so often..its up to you..youve got a good core of exercises stop thinking too much and just lift lol..keep it simple stupid(KISS)!!!thats what i tell myself whenever i here some fancy new way to increase a lift by a trillion pounds in a month lol..

 

[RGS83]

HAHAH!!!
I getcha.
No I just wasn't sure why one over the other. I'll hit the 5x5 with the incline.

I wanted to be totally clear. Since i'm trying to workout not just hard, but smart aswell! (as that was my problem before!)

I've been told to take it easy on the 5x5 portion of my routine for a bit. As in the 5x5 shouldn't be overly hard right now... althought i keep adding weight, it's more of a running start.
Roughly how many workouts or weeks should i wait or hold back until i'm relly pushing hard on my 5x5 sets?



----I did the legs yesterday at the gym. And althought they're missing a few machines that i expected I still managed. OHH baby was that a workout. My calfs are on fire today! I"M LOVING IT!

Thanks Boys!
HUGE!

 

[wnt2bBeast]

its hard to say..5x5 is not a race to get to your max weights and then your stuck..you want to build up to it and hopefully you will plow through it..i started with about 60% of my 1 rep max..just keep upping the weight each week by 5 pounds a little more if your on the special sauce..lol

 

[needsize]

some really good ideas here, and your original plan isnt bad, but a few thoughts that I have
- dont use dumbell movements for the 5x5 part, they go up by 5lbs each, which is 10lbs total, and you will plateau very quick that way(I press 140s for incline chest, and still wont use them for 5x5). with a bar you can add 2.5lb plates

- it wont really matter on chest if you start with flat or incline, just make sure you do enough for both. I always start with flat, but the next 2 exercises are incline, and you can see from my avatar that it balanced my pecs out pretty good

- 5x5 legs really needs to be squats, thats where the size is going to come, follow that up with leg press and hacks in the 8-10 rep range, and you will build hella big quads

- like want2bbeast said, its not a race to the big weights, start light. The growth comes from adding weight every week, and the longer you take getting to the big weights, the longer you can keep adding. For example, my last heavy leg workout was months ago, I squatted 465lbs for 5 reps, then I started to diet so I lost some strength. That was a few months ago. In a week I start going at it heavy again, but for the last 2 weeks I only squatted 365 for 10 reps. Next week will be 385, then 405, then 425, etc. 1/3 of the way into this bulking cycle I will be back at the heaviest I have squatted, but by then it will be a joke

 

[RGS83]

So far so good guys.
I've just started doing this, barely 2 weeks into it, and although right now the 5x5 is light, the other 2 exercises are working nicely.

Sometimes I feel that I'm not really doing enough (2 sets? wtf is that?)

But then the next day I'm really quite sore, and then I remember that soon enough the 5x5 will be heavy, and it'll be quite the workout.

Thanks to those who contributed, everything helps!!



I did have one question though. I goto the Gym only on Mondays, as they are my leg day. However I'm finding that I can't get an efficent back workout done on Thursdays, because I don't have a lat pulldown machine, or chinup bar.

Would it be possible to just stay at the gym a bit longer on my leg day and do a back workout.
Or maybe on leg day, do just some chins and pulldowns and such.
Then come my normal thursday back day, I could hit my dl's and bent-over DB rows?


Whatda think

 

[wnt2bBeast]

thnx for keeping us updated..just keep plugging away and you will soon find yourself hitting pr's on your 5x5 exercises!!

you can use dbell rows instead of lat pulls or you can fit them in while youre in the gym