Workout Routine

Free

My 5x5 Routine

by turtlemuncher

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1 shift block

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 day

Rower

Set
Reps
Rest time
1
500
120 sec
2
500
120 sec
3
500
120 sec
4
500
120 sec

Rower

4×500

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
30
60 sec
2
85% 1RM
38 lbs
30
60 sec
3
85% 1RM
38 lbs
30
60 sec
4
85% 1RM
38 lbs
30
60 sec
5
60% 1RM
27 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

close grip lat pulldown

5 sets

bench press

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

bench press

5×5+

Banded pulldowns

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec
4
30
60 sec
5
30 +
amrap
60 sec

Banded pulldowns

5×30+

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5 +
amrap
120 sec

fly

5×5+

Back day

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
85% 1RM
21 lbs
5
100 sec
5
85% 1RM
21 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Straight leg deadlift

5×5+

Rower

Set
Reps
Rest time
1
500
120 sec
2
500
120 sec

Rower

2×500

deadlift

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

deadlift

3×5+

dumbbell row

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

dumbbell row

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15 +
amrap
120 sec

lat pulldown

4×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10 +
amrap
120 sec

seated cable row

5×10+

preacher curl

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

preacher curl

5×10

Leg day

Rower

Set
Reps
Rest time
1
500
120 sec
2
500
120 sec

Rower

2×500

goblet squat

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

goblet squat

3×5

front squat

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

front squat

3×5

Stretch/rollout

Set
Time
Rest time
1
600 sec
120 sec

Stretch/rollout

1×600 s

Shoulders

Rower

Set
Reps
Rest time
1
500
180 sec
2
500
180 sec

Rower

2×500

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10 +
amrap
120 sec

seated overhead press

5×10+

Log press

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

Log press

5×5+

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

front raise

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

lateral raise

3×10+

shrug

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

shrug

5×10

At work aim for ~ 15-20 minutes?

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

curl

5×15

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

single arm overhead press

5×15