Workout Routine

Free

Emmie’s 5×5

by emmie

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Jump rope before weights

Abs on off days: -vertical & horizontal scissors -bicycles -V-sit -hold

Later: add 3x3 sumo squat

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

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5 +

amrap

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5 +

amrap

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5 +

amrap

180 sec

wall sit

Set

Time

Rest time

1

30 sec

100 sec

2

30 sec

100 sec

3

30 sec

100 sec

Workout B

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5 +

amrap

180 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5 +

amrap

180 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

180 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

Abs

bicycle crunches

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10 +

amrap

100 sec

v-sit

Set

Time

Rest time

1

30 sec

100 sec

2

30 sec

100 sec

3

30 sec

100 sec

push-ups

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10 +

amrap

100 sec

plank

Set

Time

Rest time

1

30 sec

100 sec

2

30 sec

100 sec

3

30 sec

100 sec