Workout Routine

Free

Best 5x5 Double Progression

by strongtom

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Starting TM is 95% of 1RM.

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

Training blocks

Linear Double Progression

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

deadlift

8×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

overhead press

8×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

bench press

8×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
0 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

overhead press

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

bench press

8×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

bench press

8×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
5
37 sec
2
75% TM
105 lbs
5
73 sec
3
85% TM
120 lbs
5
179 sec
4
95% TM
135 lbs
5
179 sec
5
95% TM
135 lbs
5
179 sec
6
95% TM
135 lbs
5
179 sec
7
95% TM
135 lbs
5
179 sec
8
95% TM
135 lbs
5
0 sec

squat

8×5

plate raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
105 lbs
10
100 sec
2
100% TM
105 lbs
10
100 sec
3
100% TM
105 lbs
10
0 sec

plate raise

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

Week 4 Deload

W4 Monday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
0 sec

squat

3×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
0 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W4 Tuesday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
0 sec

bench press

3×5

plate raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
105 lbs
10
100 sec
2
100% TM
105 lbs
10
100 sec
3
100% TM
105 lbs
10
0 sec

plate raise

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

W4 Thursday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
0 sec

deadlift

3×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W4 Friday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
0 sec

overhead press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20