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5X5 program

Exercises

Moving on to the exercises now, here is what the set-up will look like:

Monday:

Olympic Squats: 5X5

Bench ress: 5X5

Bar!ell "ows: 5X5

#ccessory exercises: weighte$sit-upsan$ atricepexercise %note that these are not

compoun$ exercises an$ are $one to simply roun$ out the program& 'ou $o not nee$ to(ollow the same 5X5 protocol as with the exercises state$ a!ove an$ shoul$ $o )-* setso( 5-+ reps&

Wednesday:

Olympicorront Squats: 5X5 - note that you can re$uce the weight !y )5. or so on this

$ay i( you are having $i((iculty with recovering&

Military ress: 5X5

/ea$li(ts: 5X5

ull-0ps: 5X5

#ccessory exercises: )-* sets o( 5-+ reps o( a !icepan$ a!$ominalexercise

Friday:

Olympic Squats: 5X5 %same weight as Mon$ay

Bench ress: 5X5

Bar!ell "ow: 5X5

#ccessory exercises: )-* sets o( 5-+ reps o( a tricepan$ a!$ominalexercise

People need to believe that existing training regimens really do work and that life does

not have to be that complicated. Today I will share with you the tried and true 5x5

program. Yes it does work.

By !ike !ahler"ul #$% #&&5

Over the years training has !ecome more an$ more complicate$& Show the average mo$ern$ay trainee a simple an$ e((ective training regimen an$ they will look at you like you are $um!enough to !uy a time-share& 1hey 2ust cannot !elieve that simple training programs work&

http://www.bodybuilding.com/fun/bbinfo.php?page=5x5Traininghttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Bent+Over+Barbell+Row%27)http://popup%28%27exerpop.php/?Name=Sit-Up%27)http://popup%28%27exerpop.php/?Name=Sit-Up%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Standing+Military+Press%27)http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=Pullups%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Bicepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominalshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominalshttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Bent+Over+Barbell+Row%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominalshttp://www.bodybuilding.com/fun/mahler.htmhttp://www.bodybuilding.com/fun/bbinfo.php?page=5x5Traininghttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Bent+Over+Barbell+Row%27)http://popup%28%27exerpop.php/?Name=Sit-Up%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Standing+Military+Press%27)http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=Pullups%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Bicepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominalshttp://popup%28%27exerpop.php/?Name=Barbell+Full+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Bent+Over+Barbell+Row%27)http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Tricepshttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominalshttp://www.bodybuilding.com/fun/mahler.htm

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1hey want to !elieve that training is a complicate$ progress so they can spen$ more timeplanning workouts than $oing workouts& 1his is not surprising, as many people ten$ to complicateeverything in li(e these $ays& So it is not surprising that the masses (eel that complicate$ trainingregimens are a necessity&

1he !ottom line is that stan$ar$ training regimens that have !een trie$ an$ teste$ over the years

are har$ to !eat& One such program is the well-known 5x5 %(ive sets o( (ive program&

3t was the (avorite o( "eg ark who 2ust so happens to !e one o(#rnol$4si$ols (or a simplereason& 1he program rocks an$ when applie$ correctly !uil$s a tremen$ous amount o( sie an$strength&

6ith all o( the thousan$s o( training regimens to choose (rom the 5x5 program remains as one o(the most e((ective programs (or packing on sie an$ strength& 3t has 2ust the right amount o(intensity an$ volume to !uil$ strength an$ sie without in$ucing !urnout an$ over-training&

3n this article, 3 am going to go over what the 5x5 program is an$ how to apply it& 1hen, 3 am goingto go over several ways to take the intensity up a notch (or (urther gains in sie an$ strength&

3( you are tire$ o( complicating programs that take more time to plan than execute, then you aregoing to love the 5x5 protocol& 7et4s get starte$&

What Is 5x5?

1he 5x5 program calls (or $oing (ive sets o( (ive reps per exercise& 1o illustrate, lets use the!ar!ell $ea$li(tas an example& /o two warm-up sets to get the groove $own& 1hen loa$ the !arup to your working weight an$ $o (ive sets& 6hen you can $o (ive reps on all (ive sets, increasethe weight !y (ive poun$s&

Barbell Deadlift.8lick 1o 9nlarge&

or a (ocus on strength, take *-minute !reaks in !etween each set& or a (ocus on sie, try ;-secon$ !reaks in !etween each set& inally, (or the mi$$le path, try two-minute !reaks in !etweeneach set& 1o $esign a 5x5 program you can either $o a split routine in which you $o the upper!o$y one $ay an$ lower !o$y the next training session&

Or you can $o a (ull-!o$y workout )-* times per week& 3t will take some experimenting to$etermine which option is !est (or you& "egar$less, o( which option your choose, (ocus on

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compoun$exercises (or each workout such as !ench presses,squats,$ea$li(ts, weighte$ $ips,!ar!ell rows, etc& Some isolationwork is accepta!le, !ut $o not get carrie$ away&

ocus on exercises that give you the most !ang (or your !uck&

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B->: (ront squatB-): glute@ham raiseSaxon si$e !en$)x5

8lick =ere or # rinta!le 7og O( ri$ay Option >&

)ene%ade )o+8lick 1o 9nlarge&

,ie+ ,ideo "f )ene%ade )o+:

M9?%+A> B6in$ows Me$ia%5AC B

/o each pair !ack to !ack& or example, $o one set o( #->, wait ; secon$s, an$ then $oa set o( #-) an$ wait ; secon$s !e(ore going !ack to #->& eep going !ack an$ (orthuntil you have complete$ all o( the sets an$ reps& or the mi$section work, take )-minute!reaks in !etween each set&

"'tion $+o: S'lit )outine

Monday - $hursday

#->: !ar!ell !ench press#-): !ent over rowB->: !ar!ell curl)x5B-): skull crusheror triceps push$own)x5

8lick =ere or # rinta!le 7og O( Mon$ay D 1hurs$ay Option )&

$uesday nd Friday

B->: !ar!ell squatB-): glute@ham raiseSeate$ cal( raise)x51urkish ?et-up)x5 l,r %le(t an$ right

8lick =ere or # rinta!le 7og O( 1ues$ay D ri$ay Option )&

/o each pair !ack to !ack& or example, $o one set o( #->, wait ; secon$s, an$ then $oa set o( #-) an$ wait ; secon$s !e(ore going !ack to #->& eep going !ack an$ (orthuntil you have complete$ all o( the sets an$ reps& or the mi$section work, take )-minute

http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://www.bodybuilding.com/fun/saxonsidebend.jpghttp://www.bodybuilding.com/fun/saxonsidebend.jpghttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+incline+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+renegade+row+-+5+reps&Sets%5B%5D=1&Exercise%5B%5D=B-1%3A+front+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Saxon+side+bend+2x5++-+5+reps&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Friday+Option+1http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+incline+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+renegade+row+-+5+reps&Sets%5B%5D=1&Exercise%5B%5D=B-1%3A+front+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Saxon+side+bend+2x5++-+5+reps&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Friday+Option+1http://www.bodybuilding.com/fun/2005/renegaderow.mpghttp://www.bodybuilding.com/fun/2005/renegaderow.wvxhttp://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Name=Bent+Over+Barbell+Row%27)http://popup%28%27exerpop.php/?Name=Barbell+Curl%27)http://popup%28%27exerpop.php/?Name=Lying+Triceps+Press%27)http://popup%28%27exerpop.php/?Name=Lying+Triceps+Press%27)http://popup%28%27exerpop.php/?Name=Triceps+Pushdown%27)http://popup%28%27exerpop.php/?Name=Triceps+Pushdown%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+barbell+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+bent+over+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+barbell+curl++-+5+reps&Sets%5B%5D=2&Exercise%5B%5D=B-2%3A+skull+crusher+or+triceps+pushdown+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Monday+%26+Thursday+Option+2http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+barbell+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+bent+over+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+barbell+curl++-+5+reps&Sets%5B%5D=2&Exercise%5B%5D=B-2%3A+skull+crusher+or+triceps+pushdown+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Monday+%26+Thursday+Option+2http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Seated+Calf+Raise%27)http://popup%28%27exerpop.php/?Name=Seated+Calf+Raise%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=B-1%3A+barbell+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+calf+raise++-+5+reps&Sets%5B%5D=2&Exercise%5B%5D=Turkish+Get-up+-+5+reps+left+%26+right&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Tuesday+%26+Friday+Option+2http://www.bodybuilding.com/fun/irontamer4f.jpghttp://www.bodybuilding.com/fun/irontamer4e.jpghttp://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://www.bodybuilding.com/fun/saxonsidebend.jpghttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+incline+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+renegade+row+-+5+reps&Sets%5B%5D=1&Exercise%5B%5D=B-1%3A+front+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Saxon+side+bend+2x5++-+5+reps&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Friday+Option+1http://www.bodybuilding.com/fun/2005/renegaderow.mpghttp://www.bodybuilding.com/fun/2005/renegaderow.wvxhttp://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Name=Bent+Over+Barbell+Row%27)http://popup%28%27exerpop.php/?Name=Barbell+Curl%27)http://popup%28%27exerpop.php/?Name=Lying+Triceps+Press%27)http://popup%28%27exerpop.php/?Name=Triceps+Pushdown%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+barbell+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+bent+over+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+barbell+curl++-+5+reps&Sets%5B%5D=2&Exercise%5B%5D=B-2%3A+skull+crusher+or+triceps+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!reaks in !etween each set an$ (or the arm work take >-minute !reaks in !etween eachset&

,ariations "f 5x5 For ccelerated Increases In

Si/e - Stren%th

-minute !reaks to (ocus onhypertrophy& #t the next session, take )-minute !reaks to (ocus on strength&

1he !reaks woul$ !e applie$ to antagonistic sets& 1hus, you are essential getting )-minute !reaks on the (irst option an$ (our minute !reaks on the secon$ option& =ere is anexample o( such a program:

Monday ($+o Minute Brea0s In Bet+een Each Set*

#->: !ottom position !ar!ell !ench press#-): $um!ell rowB->: !ar!ell squatB-): glute@ham raise1urkish ?et-up)x5 l,r %le(t an$ right

8lick =ere or # rinta!le 7og O( Mon$ay %1wo Minute Breaks 3n Between 9ach Set&

Wednesday ("ne1Minute Brea0 In Bet+een Each Set*

#->: weighte$ $ips#-): weighte$ chin-upsBar!ell $ea$li(t=anging leg raise)x5

8lick =ere or # rinta!le 7og O( 6e$nes$ay %One-Minute Break 3n Between 9ach Set&

Friday ($hirty Second Brea0s In Bet+een Each Set*

#->: (loor press#-): renega$e rowB->: (ront squatB-): glute@ham raise

8lick =ere or # rinta!le 7og O( ri$ay %1hirty Secon$ Breaks 3n Between 9ach Set&

http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=One-Arm+Dumbbell+Row%27)http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+bottom+position+barbell+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+dumbell+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+barbell+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Turkish+Get-up++-+5+reps+left+%26+right&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Monday+(Two+Minute+Breaks+In+Between+Each+Set).+http://popup%28%27exerpop.php/?Name=Dips+-+Chest+Version%27)http://popup%28%27exerpop.php/?Name=Dips+-+Chest+Version%27)http://popup%28%27exerpop.php/?Name=Chin-Up%27)http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=Hanging+Leg+Raise%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+weighted+dips+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+weighted+chin-ups++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+deadlift++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Hanging+leg+raise+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Wednesday+(One-Minute+Break+In+Between+Each+Set).+http://popup%28%27exerpop.php/?Name=One+Arm+Floor+Press%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+floor+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+renegade+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+front+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Friday+(Thirty+Second+Breaks+In+Between+Each+Set).+http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=One-Arm+Dumbbell+Row%27)http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+bottom+position+barbell+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+dumbell+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+barbell+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Turkish+Get-up++-+5+reps+left+%26+right&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Monday+(Two+Minute+Breaks+In+Between+Each+Set).+http://popup%28%27exerpop.php/?Name=Dips+-+Chest+Version%27)http://popup%28%27exerpop.php/?Name=Chin-Up%27)http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=Hanging+Leg+Raise%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+weighted+dips+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+weighted+chin-ups++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+deadlift++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Hanging+leg+raise+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Wednesday+(One-Minute+Break+In+Between+Each+Set).+http://popup%28%27exerpop.php/?Name=One+Arm+Floor+Press%27)http://popup%28%27exerpop.php/?Name=Front+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=A-1%3A+floor+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=A-2%3A+renegade+row++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-1%3A+front+squat++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=B-2%3A+glute%2Fham+raise++-+5+reps&Sets%5B%5D=5&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Friday+(Thirty+Second+Breaks+In+Between+Each+Set).+

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Decrease $he Exercise Brea0s $o Increase $he Intensity

#nother option is to change the !reaks at each session as a way to increase the intensity&or example, $o (ive sets o( (ive on !ar!ell squats with *>5 with *-minute !reaks& 3nstea$o( increasing the weight at the next session, $ecrease the !reaks to ) minutes an$ *;secon$s&

Once you can complete (ive sets again, go $own to )-minute !reaks& Once you nail (ivesets again, go $own to ; secon$s& 6hen you get $own to >-minute !reaks, increase theweight !y (ive poun$s an$ start at *-minute !reaks again&

0sing this (ormat, you start with a strength (ocus on gra$ually shi(t gears to a hypertrophy(ocus as the exercise !reaks $ecrease& 1hen you shi(t gears once again !ack to astrength (ocus&

1his is a great way to cycle training intensity an$ keep training (resh an$ challenging&

5x5 "n Steroids: Enter &luster $rainin%

8/10/2019 The 5x5 Program

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Or split up the upper !o$y an$ lower !o$y $ays an$ try (our workouts per week& 0pper!o$y on $ay one, take a $ay o((, an$ then lower !o$y on $ay two& 1ake another $ay o((an$ $o the upper !o$y workout again etc&

#lso, 3 woul$ recommen$ that you choose exercises (or 8luster training that $o notrequire a lot o( set-up time&

For Exa'le!Bottom position !ench presses are !etter than regular !ench presses in which youhave to rack the !ar a(ter each rep&

=ere is a sample 8luster training 5x5 program:

Day 3 - 4

Bottom position !ench press6eighte$ pull-upBar!ell curl

8lick =ere or # rinta!le 7og O( /ay > D *&

Day

Bottom position squat?lute-ham raise%regular 5x5 style8al( raise1urkish get-up)x5 %regular rep style

8lick =ere or # rinta!le 7og O( /ay )&

Day 6

Bar!ell $ea$li(tOne-legge$ squatSeate$ cal( raise/um!!ell win$mill)x5 %regular rep style 9x& Shown 6ith ettle!ell&

8lick =ere or # rinta!le 7og O( /ay A&

1ake *-minute !reaks in !etween each cluster set an$ )-minute !reaks in !etween eachexercise& Stick with cluster training (or (our to six weeks an$ then cycle !ack to a regular5x5 regimen&

http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Pullups%27)http://popup%28%27exerpop.php/?Name=Barbell+Curl%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bottom+position+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Weighted+pull-up++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+curl++-+5+reps&Sets%5B%5D=5&TotalExercises=3&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+1+%26+3http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Standing+Calf+Raises%27)http://popup%28%27exerpop.php/?Name=Standing+Calf+Raises%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bottom+position+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Glute-ham+raise+(regular+5x5+style)+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Calf+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Turkish+get-up+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+2http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bottom+position+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Glute-ham+raise+(regular+5x5+style)+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Calf+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Turkish+get-up+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+2http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=One+Leg+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=One+Leg+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Seated+Calf+Raise%27)http://popup%28%27exerpop.php/?Name=Seated+Calf+Raise%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Windmill%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Barbell+deadlift+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=One-legged+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+calf+raise+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+windmill+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+4http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Barbell+deadlift+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=One-legged+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+calf+raise+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+windmill+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+4http://popup%28%27exerpop.php/?Name=Barbell+Bench+Press+-+Medium+Grip%27)http://popup%28%27exerpop.php/?Name=Pullups%27)http://popup%28%27exerpop.php/?Name=Barbell+Curl%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bottom+position+bench+press+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Weighted+pull-up++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+curl++-+5+reps&Sets%5B%5D=5&TotalExercises=3&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+1+%26+3http://popup%28%27exerpop.php/?Name=Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Glute+Kickback%27)http://popup%28%27exerpop.php/?Name=Standing+Calf+Raises%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Turkish+Get-Up+(Squat+style)%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bottom+position+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Glute-ham+raise+(regular+5x5+style)+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Calf+raise++-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Turkish+get-up+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+2http://popup%28%27exerpop.php/?Name=Barbell+Deadlift%27)http://popup%28%27exerpop.php/?Name=One+Leg+Barbell+Squat%27)http://popup%28%27exerpop.php/?Name=Seated+Calf+Raise%27)http://popup%28%27kettlepop.php/?Name=Kettlebell+Windmill%27)http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Barbell+deadlift+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=One-legged+squat+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+calf+raise+-+5+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+windmill+-+5+reps&Sets%5B%5D=2&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=&name=Day+4

8/10/2019 The 5x5 Program

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da'tin% $o 7i%h ,olue $rainin%:Start With 5x5

inally, you can use the 5x5 protocol as a plat(orm to !uil$ up to high volume training& Once youcan complete (ive sets, stay at the same weight an$ a$$ another set&

Once you can complete six sets, a$$ another set& eep going until you are $oing >;x5& Once youcan complete ten sets, increase the weight !y (ive poun$s an$ start !ack at 5x5&

1his is an excellent metho$ (or working up to high volume training an$ cycling high volumetraining& More importantly, you !uil$ con(i$ence (or high volume training&

3( you have never $one ten sets !e(ore, then you are not con$itione$ to han$le the volume& Byincreasing the volume gra$ually, you prepare your min$ an$ !o$y (or the har$ work ahea$ in asystematic manner& 'ou cannot !eat that&

Wra' 8'

7ike many things in li(e it is much easier to get excite$ a!out $oing something than it is to get o((your ass an$ $o it& 6hat are you prepare$ to $oE

#re you going to test $rive the 5x5 program an$ get !igger an$ stronger or continue withcomplicate$ training regimens that take two hours to completeE Start with a stan$ar$ 5x5regimen an$ then apply some o( the intensity enhancers to stay on the roa$ to gainsville& Shootme an email with your (ee$!ack&

bout $he uthor

Mike Mahler is a strength coach !ase$ on Marina /el "ey, 8a& or more in(o on Mike, go towww&mikemahler&com

'eg Park(s 5x5 Program

The )riginal *trength and *i+e 'outine

by the ,ditors

-s far as the popularity of beginner(s training programs go% five sets of five reps is rightup there with x/&% /&x% and the ever0lasting /x#& s1uat program% which inspired the

weight room battle0cry% 2*1uats and milk32

- few years ago% 4an "ohn wrotean in0depth explanation of several versions of the 5x5

program. Bill *tarr also created a popular 5x5 plan that focused primarily on the power

clean% bench press% and back s1uat.

http://www.mikemahler.com/http://www.t-nation.com/readArticle.do?id=627517http://www.mikemahler.com/http://www.t-nation.com/readArticle.do?id=627517

8/10/2019 The 5x5 Program

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e(re going to take a look at one of the very first 5x5 routines to be published% originally

written in /$6& by 'eg Park in his manual *trength 7 Bulk Training for eight 8ifters

and Body Builders. The late 'eg Park was a three0time !r. 9niverse winner and he wasone of the first bodybuilders to really push the si+e envelope by competing at a massive

##5 pounds in the /$5&s and (6&s.

)h yeah% Park is also the number one bodybuilder that little -rnie from -ustria admired%

respected% and hoped to someday look like. 9pon seeing Park on a maga+ine cover forthe first time% *chwar+enegger has said% 2:e was so powerful and rugged0looking that I

decided right then and there I wanted to be a bodybuilder% another 'eg Park.2

'eg Park(s Three Phase 5x5 Program

Phase )ne

;50degree back extension x/&Back s1uat 5x5

Bench press 5x5

4eadlift 5x5

'est 05 minutes between the last sets of each exercise.

Train three days per week for three months.

8/10/2019 The 5x5 Program

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Phase Two for Bodybuilders5x5% followed by three sets of ##5x5.

hen you can complete the last x5 at a given weight% increase the weight on all five sets

50/& pounds. -lso% he was strongly against training to failure% saying that it encouraged anegative mindset when attempting other heavy% near0maximal lifts.

You are% however% allowed to test for one0rep max at the end of each phase. Park

recommends two warm0up sets ?/x5 and /x@% followed by three progressively heavier

attempts at a one0rep max. *o the max testing day would be /x5% /x% and x/ ?for eachlift@. Take the next four days off from the gym% and then begin the next phase of training.

=or the ;50degree back extensions% begin without added weight. )nce you can complete

all sets% increase your poundage each set while still getting all sets and reps. Park and his

8/10/2019 The 5x5 Program

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training partner often used /5 for the first set% /A5 for the second% and #/5 for the third%

and #50#55 for the fourth.

That(s the entire plan% and it(s a doo+y. Talk about volume training !ike !ent+er Custrolled over in his grave... once. Dotice% there really aren(t any isolation exercises until the

third phase% when you(ve been training consistently for six months. )nly then can youbreak out some curls for the girls.

-s far as recovery goes% Park recommended plenty of sleep and plenty of food. :is mainsources of nutrition would include whole milk% whole eggs% steak% orange Cuice% salad%

protein powders% wheat germ% and liver tablets. Interestingly% the foods would remain the

same when cutting% but the portions would be reduced.

ith such a high volume of work% it wasn(t uncommon for these workouts to last two tothree hours. That(s typical of the training in that era% and it(s a farcry from the% 2get out of

the gym in 6& minutes% or you(ll sacrifice growth hormone levels32 warnings of today.

4oes that make it much worse than programs designed today Is this absurdly busy

training day dangerous% guaranteed to break you emotionally and scare you out of thegym Dot necessarily.

hile it might not be ideal% or even fun% to do for the long term% when was the last time

you had a Cuggernaut session and reallytried to destroy yourself in the gym )nce in a

while% it(s okay to break the rules% especially if you have a free *aturday with nothing elseto do... and a free *unday to lie in bed% eat steak% and curse us for daring you to try this

plan.