Workout Routine

Free

My 5x5 Routine

by Frost

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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 A (Monday)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

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

deadlift

5×5

Workout B (OHP)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

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

overhead press

5×5

Workout C (Squat)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

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

squat

5×5

Workout D (Bench)

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

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

bench press

5×5