5x5 Workout Plan

4 Weeks / 4 Days per Week / Intermediate

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

5x5 Workout Plan

5x5 Workout Plan

4 Weeks / 4 Days per Week / Intermediate

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
  • Flat Bench
  • Ab Crunch Machine
  • Dumbbells
  • Smith 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
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Abs primary Traps primary Lats primary Quads primary Triceps primary Shoulders primary Hamstrings primary Middle back 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 2

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
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Abs primary Traps primary Lats primary Quads primary Triceps primary Shoulders primary Hamstrings primary Middle back 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 3

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
Forearms secondary Calves secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Abs primary Traps primary Lats primary Quads primary Triceps primary Shoulders primary Hamstrings primary Middle back 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 4

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

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Ab Crunch Machine
  • Dumbbells
  • Smith Machine
  • Incline Bench
Show All

1,010 people started this plan

5x5 Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Ab Crunch Machine
  • Dumbbells
  • Smith Machine
  • Incline Bench
Show All

1,010 people started this plan