Workout Routine

Free

My 5x5 Routine

by LTRAIN

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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

Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
180 sec
2
70% 1RM
105 lbs
8
180 sec
3
80% 1RM
120 lbs
6
180 sec
4
85% 1RM
130 lbs
4
100 sec
5
50% 1RM
75 lbs
10 +
amrap
100 sec

bench press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

dip

5×10

Incline Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
150 sec
2
70% 1RM
18 lbs
8
150 sec
3
80% 1RM
20 lbs
6
150 sec
4
85% 1RM
21 lbs
4
150 sec
5
50% 1RM
13 lbs
15
150 sec

Incline Dumbell Press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
150 sec
2
70% 1RM
18 lbs
8
150 sec
3
80% 1RM
20 lbs
6
150 sec
4
85% 1RM
21 lbs
4
150 sec
5
50% 1RM
13 lbs
15
150 sec

fly

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
70% 1RM
31 lbs
8
120 sec
3
80% 1RM
36 lbs
6
120 sec
4
85% 1RM
38 lbs
4
120 sec
5
50% 1RM
23 lbs
15
120 sec

tricep pushdown

5 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
150 sec
2
70% 1RM
105 lbs
8
150 sec
3
80% 1RM
120 lbs
6
150 sec
4
85% 1RM
130 lbs
4
150 sec
5
50% 1RM
75 lbs
15
150 sec

decline bench press

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
150 sec
2
70% 1RM
18 lbs
8
150 sec
3
80% 1RM
20 lbs
6
150 sec
4
85% 1RM
21 lbs
4
150 sec
5
50% 1RM
13 lbs
15
150 sec

overhead triceps extensions

5 sets

Workout B

squat

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

squat

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+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
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

deadlift

1×5+