Workout Routine

Free

5s Pro

by Vraj10

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Training blocks

Week 1

Shoulder Week 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

overhead press

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Squat Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

squat

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
80% TM
120 lbs
5
100 sec

barbell row

4×5

Chest Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
50% TM
75 lbs
5
100 sec
5
50% TM
75 lbs
5
100 sec
6
50% TM
75 lbs
5
100 sec
7
50% TM
75 lbs
5
100 sec
8
50% TM
75 lbs
5
100 sec

bench press

8×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Week 2

Shoulder Week 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

overhead press

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Squat Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

squat

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
80% TM
120 lbs
5
100 sec

barbell row

4×5

Chest Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
50% TM
75 lbs
5
100 sec
5
50% TM
75 lbs
5
100 sec
6
50% TM
75 lbs
5
100 sec
7
50% TM
75 lbs
5
100 sec
8
50% TM
75 lbs
5
100 sec

bench press

8×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Week 3

Shoulder Week 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

overhead press

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Squat Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

squat

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
80% TM
120 lbs
5
100 sec

barbell row

4×5

Chest Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 lbs
5
100 sec
4
50% TM
75 lbs
5
100 sec
5
50% TM
75 lbs
5
100 sec
6
50% TM
75 lbs
5
100 sec
7
50% TM
75 lbs
5
100 sec
8
50% TM
75 lbs
5
100 sec

bench press

8×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

pullup

5×10

Anchor

Shoulder Anchor

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec
4
65% TM
100 lbs
5
100 sec

overhead press

4×5

Squat Anchor

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec
4
65% TM
100 lbs
5
100 sec

squat

4×5

Chest Anchor

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec
4
65% TM
100 lbs
5
100 sec

bench press

4×5