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.
- Duration: 12 weeks
- Frequency: 4 days per week
- Gear needed: Barbell, bench, squat rack, dumbbells
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.
Before You Begin
This program follows a 5×5 strength structure — simple, brutal, effective.
You’ll train 4 days per week, alternating between Workout A and Workout B with rest days in between. Consistency > intensity.
What 5×5 Means
5×5 = 5 sets of 5 reps of the same exercise.
It’s the sweet spot where strength, muscle growth, and good form meet. Heavy enough to matter, light enough to keep technique clean.
The benefits of 5×5 training:
- Builds raw, full-body strength fast
- Encourages progressive overload without guesswork
- Reinforces movement patterns through repetition
- Strengthens bone density and connective tissues
- Zero fluff — only compound, high-impact lifts
When you see 5×10, it means 5 sets of 10 reps — usually reserved for accessory lifts when the goal is more muscular endurance/hypertrophy than raw strength.
Rest Timing
- 1:30 between sets — enough to recover without getting cold
- 3:00 between exercises — shake out, walk around, don’t sit staring at your phone
The goal isn’t to rest like a statue — stay moving.
How to Progress
Start with the lightest weights you can do with perfect form. When the full 5×5 feels solid — bump the weight a little (2.5–5 lbs for upper body, 5–10 lbs for lower body). That’s it. No ego PRs, no grinding to impress imaginary gym ghosts.
Stick with this training cycle for 8–12 weeks. The magic happens when you don’t quit early.
Choose lifts based on your available equipment — keep it simple, consistent, and repeatable.
Upper Body — Push
- Bench Press
- Overhead Press
- Incline Dumbbell Press
- Dumbbell Lateral Raises
- Triceps Dips
- Push-Ups
Upper Body — Pull
- Pull-Ups
- Kettlebell Rows
- Kettlebell Bicep Curls
- Hammer Curls
Lower Body
- Goblet Squat / Sumo Squat
- 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.
Want more exercises?
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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
Physical Program III: 5×5 Strength — Worksheet
How This Works
This worksheet contains everything you need during the 5×5 cycle — the workouts, progression logs, and weekly checkboxes. Bring it with you to the gym so there's no need to refer back to the site.
Workouts (Print-Friendly)
Workout A
- Goblet Squat: 5 × 10
- Kettlebell Bench Press: 5 × 10
- Kettlebell Row: 5 × 5
- Glute Bridge / Hip Thrust: 5 × 5
- Triceps Dips: 5 × 10
Workout B
- Sumo Squat: 5 × 5
- Overhead Kettlebell Press: 5 × 10
- Kettlebell Row: 5 × 5
- Bulgarian Split Squat / Single-Leg RDL: 5 × 10
- Kettlebell Curls: 5 × 10
Weekly Training Log (Alternating A / B)
Check off each day you complete either Workout A or Workout B.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Notes |
|---|---|---|---|---|---|---|---|---|
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Weight Tracking (Progressive Overload)
| Week | Workout | Exercise | Weight Used | Notes |
|---|---|---|---|---|
| 1 | A / B | |||
| 2 | A / B | |||
| 3 | A / B | |||
| 4 | A / B | |||
| 5 | A / B | |||
| 6 | A / B | |||
| 7 | A / B | |||
| 8 | A / B | |||
| 9 | A / B | |||
| 10 | A / B | |||
| 11 | A / B | |||
| 12 | A / B |
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