Workout Routine

Free

Felix 5x5

by felixn

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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 1

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
60 sec
2
65% 1RM
100 lbs
5
60 sec
3
65% 1RM
100 lbs
5
60 sec
4
65% 1RM
100 lbs
5
60 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
60 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

close-grip bench press

5×5+

chinup

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

chinup

4×5

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% 1RM
115 lbs
5
100 sec
5
75% 1RM
115 lbs
5
100 sec

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% 1RM
115 lbs
5
100 sec
5
75% 1RM
115 lbs
5
100 sec

bench press

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% 1RM
115 lbs
5
100 sec
5
75% 1RM
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 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

barbell row

5×5+

Workout B

Lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
5
100 sec
2
75% 1RM
34 lbs
5
100 sec
3
75% 1RM
34 lbs
5
100 sec
4
75% 1RM
34 lbs
5
100 sec
5
75% 1RM
34 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lat pulldown

5×5

overhead press

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

overhead press

5×5+

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% 1RM
115 lbs
5
100 sec
5
75% 1RM
115 lbs
5
100 sec

straight leg deadlift

5×5