Workout Routine

Free

My 5x5 Routine

by Nesdam

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

bench press

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

barbell row

5×5+

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
85% TM
115 lbs
5
100 sec
5
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 10 lbs

deadlift

1×5+