My 5x5 Program

[LittleHelp]

I want to know what you think of my 5x5 program for post-cycle.

Mondays
Squats
Leg Press
Military DB Press
Lat. Raises

Wednesdays
Cleans
Incline DB press
Flat DB Press
Barbell Curl

Fridays
Deadlifts
Bent-Over Rows
Pull-Ups
Close Grip Bench

Tu/Th
Cardio/Abs

What do u think? 2 min. rest intervals the whole time.

 

[Greek Freak]

Your doing 5x5 with all of these?

 

[LittleHelp]

I was planning on it.

 

[growin']

That seems like too high of volume to me, especially post cycle, unless you have EXCEPTIONAL recovery ability. Most people do not post-cycle. I use 5x5 as assistance work, BUT I do not use it in the traditional manner. I make sure I can get 5 reps on all 5 sets. If you are training 5x5 heavily, ie you get 5 on your first few sets, then maybe 4 or 3 an your last few, with the end goal of working up to 5x5. Follow this up with 1-2 exercises of assistance work, such as:

Monday
Bench Press 5x5
Barbell Row 5x5
French press 1-2x12

Wednesday
Squat 5x5
Leg Curl 5x5
Calf Raise 1x6-8
Crunches 2x12-15

Friday
Military Press 5x5
Pullup 5x5
Barbell Curl 1-2x12

You could also have a deadlift day if you wanted to train 4 times per week.

 

[Exodus]

yeah, thats way too much volume.

you might want to do your first exercise for a particular bodypart the 5x5, then if you do a second exercise for the same bodypart, do like 2 sets of 8-10 reps.

heres what i do.

chest exercise 1 (flat bench) -5x5
exercise 2 (incline db fly) - 2X10
exercise 3 (decline db bench) - 1x15

contest time i will add another set of 15, and then another exercise for 1 set of 20.

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