Workout Routine

Free

My 5x5 Routine

by benji216

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Running 5 x 5

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

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

5×10

dumbbell row

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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

dumbbell row

5×5

bench press

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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5×5

Workout B

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

5×10

seated overhead press

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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated overhead press

5×5

Straight leg deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 9 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Straight leg deadlift

1×5