Workout Routine

Free

My 5x5 Routine

by changhyosung

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Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 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

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
360 sec
2
85% 1RM
130 lbs
5
360 sec
3
85% 1RM
130 lbs
5
360 sec
4
85% 1RM
130 lbs
5
360 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
360 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

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

overhead press

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
15
360 sec
2
85% 1RM
21 lbs
15
360 sec
3
85% 1RM
21 lbs
15
360 sec

incline bench press

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
15
100 sec
2
85% 1RM
21 lbs
15
100 sec
3
85% 1RM
21 lbs
15
100 sec

lateral raise

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3×15

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
360 sec
2
85% 1RM
130 lbs
5
360 sec
3
85% 1RM
130 lbs
5
360 sec
4
85% 1RM
130 lbs
5
360 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
360 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+

leg press

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

leg press

3×15

Workout C

deadlift

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

deadlift

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

chest supported rows

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

chest supported rows

3×15

curl

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

curl

3×15