Workout Routine

Free

5X5-10 Strength/Hypertrophy Split

by lucaz87

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For people with not allot of time

Starting TM is 90% of 1RM.

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

Workouts

Overhead Press - Strength

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

5×5+

Deadlift - Strength

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

1×5+

pullup

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

pullup

5×5+

Benchpress - Strength

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5×5+

Squat - Strength

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5×5+

Barbell Row - Strength

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

5×5+

Overhead Press - Hypertrophy

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

5×10+

Deadlift - Hypertrophy

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

5×10+

Benchpress - Hypertrophy

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5×10+

Squat - Hypertrophy

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5×10+

Barbell Row - Hypertrophy

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

5×10+