Workout Routine

Free

Big 5 SL 5x4

by JimBlitz

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Big 5 lifts at 4 sets each (2DL)

Targeted muscles
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back
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Workouts

Big 5

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

squat

4×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

overhead press

4×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
5
100 sec
2
100% 1RM
45 lbs
5
100 sec
3
100% 1RM
45 lbs
5
100 sec
4
100% 1RM
45 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

seated cable row

4×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

bench press

4×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

trap bar deadlift

2×5

In between day

Pull-ups

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Pull-ups

3×5+

Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Dips

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

lateral raise

3×8

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

Barbell Curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

tricep pushdown

3×8

Ab burnout/wrist roller

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Ab burnout/wrist roller

2×30 s