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5x5 Workout Plan
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5x5 Workout Plan

30 Days / 4 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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10 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
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  • Day #4

5x5 Chest, Abs, Shoulders, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 5 1.5
Shrug   Video icon
5 5 1.5
5 5 1.5
5 5 1.5
5 5 1.5

Notes:

Choose a weight that you can lift for the complete 5 sets of 5 reps while maintaining strict form. Increase the weight 5 lbs every workout.

Rest 3 minutes in between exercises (stay at 1.5 minutes between sets). Place a dumbbell between your legs or use other weights of some kind to complete the hanging leg raises.

5x5 Legs, Back, & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
5 5 1.5
5 5 1.5
Chin-Up   Video icon
5 5 1.5
5 5 1.5
5 5 1.5

Notes:

Choose a weight that you can lift for the complete 5 sets of 5 reps while maintaining strict form. Increase the weight 5 lbs every workout.

Rest 3 minutes in between exercises (stay at 1.5 minutes between sets). Place a dumbbell between your legs or use other weights of some kind to complete the chin-ups.

5x5 Chest, Abs, Shoulders, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 5 1.5
5 5 1.5
5 5 1.5
5 5 1.5
5 5 1.5

Notes:

Choose a weight that you can lift for the complete 5 sets of 5 reps while maintaining strict form. Increase the weight 5 lbs every workout.

Rest 3 minutes in between exercises (stay at 1.5 minutes between sets). Be sure to pack on the weight for the dips (regular dips with a weight vest, weight belt and chain, or a dumbbell between the legs can be substituted for machine dips)

5x5 Legs, Back, & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 5 1.5
5 5 1.5
5 5 1.5
5 5 1.5
5 5 1.5

Notes:

Choose a weight that you can lift for the complete 5 sets of 5 reps while maintaining strict form. Increase the weight 5 lbs every workout.

Rest 3 minutes in between exercises (stay at 1.5 minutes between sets).

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Hipflexors blue Traps orange Chest orange Abs orange Triceps orange
9 Reviews Rate this plan
Thumb
over 2 years ago #

only problem is that i am too short to lift the weights !

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JoelJonathan
about 2 years ago #

I've definitely noticed an increase in size and strength when doing the 5x5 rep scheme. Eventually, advanced lifters who have been lifting religiously for years and years will need to mix it up a little bit more but for new(er) lifters the 5x5 weight lifting workout program is absolutely one of the best for packing on size and strength fast.

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seanhopcraft
about 2 years ago #

Agreed. This is a good strategy for building mass!!!

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9 Reviews
  • Thumb
    over 2 years ago #

    only problem is that i am too short to lift the weights !

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  • JoelJonathan
    about 2 years ago #

    I've definitely noticed an increase in size and strength when doing the 5x5 rep scheme. Eventually, advanced lifters who have been lifting religiously for years and years will need to mix it up a little bit more but for new(er) lifters the 5x5 weight lifting workout program is absolutely one of the best for packing on size and strength fast.

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    • seanhopcraft
      about 2 years ago #

      Agreed. This is a good strategy for building mass!!!

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  • Thumb
    about 2 years ago #

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  • CharlesClifton
    almost 2 years ago #

    I think this is a great "right brain" workout! Just put your head down, make sure you have good form and get things done!

    It is a great way to increase mass and strength. I like the simplicity.

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  • johnbrowning1
    over 1 year ago #

    I love the 5x5 workout. I have watched my strength increase leaps and bounds. Just one of the tools I use and LOVE.

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  • kylejr
    over 1 year ago #

    I made many strength gains from this workout did get some good size as well but the got strong as **** from this so I liked it a lot

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  • mayres
    over 1 year ago #

    As a beginner at bodyduilding, I found that this was a great routine for gaining strength, size and confidence.

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  • ChrisS
    7 months ago #

    I find the 5X5 program a good program to help build strength. I have noticed a little gain in size.

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