5x5 Strength Training
5x5 strength training 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. You'll develop strength, muscle mass and overall fitness.
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
- 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.
Schwarz Bruder
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