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– Deadlifts– After the 1 to 2 warm up sets do 5 sets of 5 repetitions. – Military Press – After the 1 to 2 warm up sets do five sets of 5 reps with about 70% of your max 5 rep for Standing military Press. Work weight should be about 90% of your max 5 rep for Barbell rows.

– Barbell Rows – 1-2 warm-up sets and do 5 sets of 5 reps. Get enough rest between the sets, especially before the last set. Work weight should be about 90% of your max 5 rep for Squats. – Squats– do 1-2 warm-up sets and do 5 sets of 5 reps. You should start with the half of the weight that you want to end up with. – Bench Press – Pyramid to approximately 95% of your 5 rep max. The 5×5 workout routine: Monday (Heavy day) You should also consume enough essential fatty acids in your diet. Depending on your weight you will eat 4000-6000 calories a day and 1 to 1-5 g of protein per pound of bodyweight. There is no way you can gain muscle on this or any other routine if you don’t eat enough calories. Last but not least – you have to eat, and eat a lot. (3-5 minutes is what you should aim for)Ħ. The 5×5 workout is not one of those routines.ĥ. It’s more important to lift properly and stretch all the way.Half reps with heavier weight take their own place and time in workout routines. Use proper technique and don’t overload the bar.

It is very easy to overtrain on the 5×5 workout routine.Ĥ. Get your rest and take two days of rest when you finish one cycle. When performed right is hard enough as it is.ģ. Do NOT add more exercises to the routine. Yes…replacing the squat with a leg press or the bench press with a machine version of the exercise is not an option.Ģ. You shouldn’t replace any of the exercises with exercises you like better or are easier on your knees, back, and joints. There are a few guidelines you need to follow if you expect the 5×5 workout routine to do its part:ġ. These are the compound exercises that should be the focus of your 5 x 5 training: 5×5 workout exercises usedĪs mentioned before, the exercises used are compound lifts, since they promote greater gains by working more than one group of muscles at a time, compared to isolation movements. Even in experienced lifters, an increase on the three basic movements – squat, bench press and deadlift, is not unusual using this program. If you start using the 5×5 workout routine on a beginner level you can expect results that are achievable with a few years of training using classic bodybuilding programs. As the routine is focused on building strength (and size), the rest days are crucial for recovery from the heavy weights and rebuilding the damaged muscles. The 5×5 workout has 3 lifting days a week (usually Monday, Wednesday and Friday) with a day of rest between each weight-lifting day. The routine mainly uses compound movements such as squats, deadlifts, bench presses, chin ups – exercises that are known to work multiple muscle groups and joints.

The 5×5 routine is a strength/muscle mass gaining routine that involves doing 5 sets of 5 repetitions. With minimal modifications, the 5×5 routine can be used for gaining muscle mass and strength for anybody from average Joes and beginners to advanced bodybuilders and powerlifters. However, if you are looking to build strength and size, you cannot skip the 5×5 workout routine – a classic tool for this purpose. Choosing a routine which is “right” for you can be an overwhelming task. Buff dudes workout split.Today, there are literally hundreds of routines claiming they will increase strength and muscle mass.