Workout Routine

Free

Bernards 5x5 Routine

by zcdarwin

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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

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
85% 1RM
130 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 1RM will be suggested to increase next session.

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

squat

5×5+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
5
100 sec
2
85% 1RM
95 lbs
5
100 sec
3
85% 1RM
95 lbs
5
100 sec
4
85% 1RM
95 lbs
5
100 sec
5
85% 1RM
95 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 1RM will be suggested to increase next session.

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

t-bar row

5×5+

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
5
100 sec
2
85% 1RM
95 lbs
5
100 sec
3
85% 1RM
95 lbs
5
100 sec
4
85% 1RM
95 lbs
5
100 sec
5
85% 1RM
95 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 1RM will be suggested to increase next session.

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

Hyperextensions

5×5+

Cable crunch

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

Cable crunch

5×5

Air bike

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Air bike

1×5