5x5 Workout Plan

4 Weeks / 4 Days per Week / Intermediate

10 ratings

Workout Summary

The 5x5 workout routine is a simple enough concept: 5 sets of 5 reps for each and every exercise. Many 5x5 workout programs are also called the "Bill Starr 5x5 workout" as Bill Starr is widely considered to be the creator of the 5x5 training concept. There are many variations between different... more

The 5x5 workout routine is a simple enough concept: 5 sets of 5 reps for each and every exercise. Many 5x5 workout programs are also called the "Bill Starr 5x5 workout" as Bill Starr is widely considered to be the creator of the 5x5 training concept.

There are many variations between different 5x5 workout plans (i.e. the "Madcow 5x5 Workout" or the "Texas Method 5x5 Workout" among others) but the main focus of any 5x5 workout program must be a focus on compound movements and working large muscle groups with very heavy weight.

5x5 Workout Plan Setup

Of course, we think that the particular 5x5 workout plan on this page is one of the best not only because of the wonderful symmetry in having 5 exercises every workout which you lift for 5 sets of 5 reps, but also because this 5x5 workout routine incorporates all of the major mass gaining, large muscle, compound movement exercises every week.

The 5x5 workout is unique in a sense in that it is used by both bodybuilders and powerlifters.

Technically the 5x5 workout plan is a pure powerlifting workout designed to pack on muscle and most importantly increase strength but the popularity of the 5x5 workout has made it a staple of many bodybuilders including even Arnold Schwarzenegger.

Learning how to do the 5x5 workout is really pretty straightforward. Choose a weight that you can lift for 5 sets of 5 reps while resting approximately 1.5 minutes between sets (keep the weight the exact same for all 5 sets).

Rest 3 minutes in between exercises and maintain perfect form.

After your first cycle through when you have completed each workout once then every subsequent workout you add 5 lbs. Keep knocking out 5 sets of 5 reps with the new weight and keep adding 5 lbs every workout.

Can You Handle It?

The 5x5 workout plan is an intermediate level workout plan, but advanced users can decrease rest time and bump up to 6 day a week workouts while beginners can increase workout rest time and decrease to 3 or even 2 a week workouts.

Also, keep in mind that the more of a focus you want to place on size then the shorter your rest periods should be and the more of a focus you want to put on strength then the longer your rest periods should be.

If you want a great fitness challenge and are committed to packing on size in a hurry then this is the workout plan for you!

5x5 Workout Plan

4 Weeks / 4 Days per Week / Intermediate

10 ratings
5x5 Workout Plan

5x5 Workout Plan

4 Weeks / 4 Days per Week / Intermediate

10 ratings

Workout Summary

The 5x5 workout routine is a simple enough concept: 5 sets of 5 reps for each and every exercise. Many 5x5 workout programs are also called the "Bill Starr 5x5 workout" as Bill Starr is widely considered to be the creator of the 5x5 training concept. There are many variations between different... more

The 5x5 workout routine is a simple enough concept: 5 sets of 5 reps for each and every exercise. Many 5x5 workout programs are also called the "Bill Starr 5x5 workout" as Bill Starr is widely considered to be the creator of the 5x5 training concept.

There are many variations between different 5x5 workout plans (i.e. the "Madcow 5x5 Workout" or the "Texas Method 5x5 Workout" among others) but the main focus of any 5x5 workout program must be a focus on compound movements and working large muscle groups with very heavy weight.

5x5 Workout Plan Setup

Of course, we think that the particular 5x5 workout plan on this page is one of the best not only because of the wonderful symmetry in having 5 exercises every workout which you lift for 5 sets of 5 reps, but also because this 5x5 workout routine incorporates all of the major mass gaining, large muscle, compound movement exercises every week.

The 5x5 workout is unique in a sense in that it is used by both bodybuilders and powerlifters.

Technically the 5x5 workout plan is a pure powerlifting workout designed to pack on muscle and most importantly increase strength but the popularity of the 5x5 workout has made it a staple of many bodybuilders including even Arnold Schwarzenegger.

Learning how to do the 5x5 workout is really pretty straightforward. Choose a weight that you can lift for 5 sets of 5 reps while resting approximately 1.5 minutes between sets (keep the weight the exact same for all 5 sets).

Rest 3 minutes in between exercises and maintain perfect form.

After your first cycle through when you have completed each workout once then every subsequent workout you add 5 lbs. Keep knocking out 5 sets of 5 reps with the new weight and keep adding 5 lbs every workout.

Can You Handle It?

The 5x5 workout plan is an intermediate level workout plan, but advanced users can decrease rest time and bump up to 6 day a week workouts while beginners can increase workout rest time and decrease to 3 or even 2 a week workouts.

Also, keep in mind that the more of a focus you want to place on size then the shorter your rest periods should be and the more of a focus you want to put on strength then the longer your rest periods should be.

If you want a great fitness challenge and are committed to packing on size in a hurry then this is the workout plan for you!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • Lat Pulldown Machine
  • Ab Crunch Machine
  • Incline Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Traps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Expert
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Traps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Expert
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Traps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Expert
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Traps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Expert
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Abs / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Shoulders / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Middle Back / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
5 sets, 5 reps, 01:30 rest
5 -- --:--:-- 5 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Glutes secondary Hip flexors secondary Forearms secondary Calves secondary Hamstrings primary Abs primary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Quads primary Traps primary Biceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • Lat Pulldown Machine
  • Ab Crunch Machine
  • Incline Bench
Show All

907 people started this plan

9 Reviews

  • Thumb
    Daniel Hayes
    over 3 years ago
    #

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

  • JoelJonathan
    over 3 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.

    • seanhopcraft
      over 3 years ago
      #

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

  • Thumb
    billy
    over 3 years ago
    #

  • CharlesClifton
    about 3 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.

  • johnbrowning1
    almost 3 years ago
    #

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

  • kylejr
    almost 3 years 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

  • mayres
    over 2 years ago
    #

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

  • ChrisS
    almost 2 years ago
    #

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

5x5 Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • Lat Pulldown Machine
  • Ab Crunch Machine
  • Incline Bench
Show All

907 people started this plan