Workout Routine

Free

My 5x5 Routine ags

by Arnargs

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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

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 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+

bench 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

bench press

5×5+

barbell row

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

barbell row

5×5+

Workout B

deadlift

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

deadlift

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 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+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 3-4 reps, increase 1RM by 11 lbs

lat pulldown

5×5+

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
80% TM
110 lbs
5
100 sec
5
80% TM
110 lbs
5
100 sec

bench press

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
65% TM
90 lbs
0
100 sec
5
65% TM
90 lbs
0
100 sec

incline bench press

5 sets