5x5 Strength Training

Here’s a 12-week training program that is great for introducing the fundamentals of weightlifting and locking in consistency. The "5x5" refers to the structure of the program, where you perform 5 sets of 5 repetitions for each exercise. The program is built on four days a week, alternating between Workouts A and B with rest days in-between.

• Duration: 12 weeks
• Frequency: 3-4 days per week
• Gear needed: Barbell, bench, squat rack, dumbells
• What you'll do: gym weightlifting circuit and breathing exercises
• What it'll prepare you for: crushing life

Gym-Based Lifting 🏋️‍♂️

Structured around proven compound and isolation exercises, gym-based lifting helps build muscle mass, boost strength, and improve overall physique. Using barbells, dumbbells, machines, and cables allows for progressive overload and precise muscle targeting.

Training in a gym setting promotes consistent gains by enabling control over resistance, volume, and rest. It’s ideal for developing maximal strength, balanced aesthetics, and long-term training progression. Whether your goal is performance, hypertrophy, or total-body transformation, a gym-based plan provides the tools to get you there.

Upper Body Exercises (Push)

• Bench Press
• Overhead Press
• Incline Dumbbell Press
• Dumbbell Lateral Raises
• Triceps Dips
• Push-Ups

Upper Body Exercises (Pull)

• Pull-Ups
• Kettlebell Rows
• Kettlebell Bicep Curls
• Hammer Curls

Lower Body Exercises

• Kettlebell Squat (Goblet & Sumo)
• Lunges
• Glute Bridge
• Bulgarian Split Squat
• Romanian Single-Leg Deadlift

On Deadlifts

There have been passionate debates about the wonder and beauty of deadlifts since the dawn of human civilization. It just ain't for me. I added alternatives which do not replace them adequately. Do your research and do you.

Workout A

• Goblet Squat: 5 x 10
• Kettlebell Bench Press: 5 x 10 
• Kettlebell Row: 5 x 5
• Glute Bridge/Hip Thrust: 5x5
• Triceps Dips: 5x10

Workout B

• Sumo Squat: 5 x 5
• Overhead Kettlebell Press: 5 x 10
• Kettlebell Row: 5 x 5
• Bulgarian Split Squat/Romanian Single-Leg Deadlift: 5x10
• Kettlebell Curls: 5x10

Before You Begin

• 4 workouts a week, alternate between A & B. Rest days in between.
• 5x5 = repeat an exercise for five sets of five repetitions.
• 5x10 = repeat an exercise for five sets of ten repetitions.
• 1:30 break between sets. Stay moving. 
• 3:00 break between exercises. Stay moving.

How to Progress

Start with the lightest weights you've got. As with everything, form and technique is most important. Increase weights by a few pounds every week or so. You'll avoid injury and give your muscles a chance to develop properly. Stick with this training schedule for 8+ weeks, ideally 12 weeks.

Print one out for each week and let the gains pile up.

High-Intensity Interval Training (HIIT) | Sendō

High-Intensity Interval Training (HIIT) is praised for its effectiveness in improving cardiovascular fitness, burning fat, and building muscle.

SendōSchwarz Bruder

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