Physical Training Program III: 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.

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 by controlling resistance, volume, and rest. It’s ideal for developing maximal strength, balanced aesthetics, and long-term training progression.

• Duration: 12 weeks
• Frequency: 4 days per week
• Gear needed: Barbell, bench, squat rack, dumbbells

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.

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.

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

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.

Physical Training Program IV: Full Gym Circuit | Sendō

Here’s a 12-week program you can stick to and build on. It combines calisthenics, cardio, core, and strength training while maintaining recovery and injury prevention as top priorities.

Sendō Distance RunningSendō Midori

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