Workout Routine

Free

Skipz 5x5 Routine

by Petra

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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
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5
120 sec
5
85% 1RM
130 lbs
5 +
amrap
120 sec

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5
120 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 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+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
120 sec
2
85% 1RM
21 lbs
5
120 sec
3
85% 1RM
21 lbs
5
120 sec
4
85% 1RM
21 lbs
5
120 sec
5
85% 1RM
21 lbs
5 +
amrap
Prog. Overload
120 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

chest supported rows

5×5+

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5
120 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 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
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5
120 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 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
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3 +
amrap
120 sec

deadlift

3×3+