That may sound confusing so let me explain, below: Increase each set by 2.5% every 5 or 9 days, on Mondays or Wednesdays only. Now that you have week 1 figured out for each 5x5 lift, the rest is simple. 170 lbs, 205 lbs and 240 lbs, respectively. The first, second and third sets should be approx.
WEIGHT LIFING 5X5 PROGRAM HOW TO
I'll give an example of how to do these simple calculations, below:Įxample: If your 5-rep max for squat is 300 lbs, then your 5th set should be 270 lbs (300 x 90% = 270) and your first set should be 135 (270 x 50% = 135). The weights used for second, third and forth sets should be equally spaced between weights used for first and fifth sets. The first set of each 5x5 lift should be 50% of the fifth set.
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On week 1, the fifth set for each 5x5 lift should be 90% of your 5-rep max. the 1st set is lightest, 2nd set is heavier and so on until the 5th and heaviest set).įirst, you must know your approximate 5-rep max for each 5x5 lift (use this calculator to estimate). You will ramp up the weight on the 5x5 exercises (i.e. Rest 1.5-2 minutes between sets for the assistance lifts (dips, lunges, crunches and hyperextensions). Rest Time Between Setsįor the 5x5 lifts, rest 1-2 minutes after the relatively easy sets (sets 1-3), and 2-4 minutes after relatively difficult sets (sets 4-5). Just make sure that you don't fatigue your muscles on the warm up sets. You shouldn't need more than 2 warm up sets for your first lift, since you get warmed up in the first couple of sets since you'll be gradually ramping the weight up.ĭo at 1-2 warm up for each main lift after that.
WEIGHT LIFING 5X5 PROGRAM FULL
Intermediate and Advanced 5x5 Full Body Workout Routine – Guidelinesįollow these guidelines to get the best results from the above routine template: Warm Upĭo a complete warm up routine before each workout.
WEIGHT LIFING 5X5 PROGRAM DOWNLOAD
![weight lifing 5x5 program weight lifing 5x5 program](https://i.ytimg.com/vi/-8o9Yd6mi90/maxresdefault.jpg)
However, intermediates and advanced trainees can benefit greatly from full body training if. You can't really do this with full body routines.
![weight lifing 5x5 program weight lifing 5x5 program](https://i.pinimg.com/originals/2c/8c/a2/2c8ca248bd89d3792411bb1d56500cad.jpg)
Experienced trainees often need more days of rest between training the same muscles because they've developed the strength and endurance to "damage" an extent that it could hinder proper recovery on a high frequency routine.Īlso, lower frequency routines allow for specialization, making it easy to focus on and improve lagging body parts or weak lifts. Why? Well, full body routines entail hitting each body part 3x/week, which is considered high frequency training. a 4 day upper body/lower body split routine, where you hit each body part 2x/week). Sometimes intermediate and advanced trainees are better off doing weight lifting routines with overall higher volume and less training frequency per body part per week (e.g. For more experienced lifters, however, it may or may not be the best choice. On this page, I'll present a 3 day, 5x5 full body workout routine for intermediate and advanced weight lifters.įull body training is generally most effective for beginners (see my full body workout routine for beginners).