Bare Bones Barbell 5x5 Legs/Push/Pull Routine

[Solaos]

Here is a four day 5x5 routine I whipped up. How does she look? Anything you would switch up, and why?

Day 1 Legs
Squat 5x5
Calf raises 2x8-10
Stiff Legged Deadlift 2x8-10

Day 2 Push
Benchpress 5x5
Shoulder Press 2x8-10
Close grip benchpress 2x8-10

Day 3 Pull
Deadlift 5x5
Barbell rows 2x8-10
Barbell curl 2x8-10

Day 4 Rest ---> Repeat at day 1

 

[donjob]

yeah add in pull ups. and don't do 1,2,3, on 4 off then repeat. i'd hit each workout once a week. mon/wed/fri or so.

 

[Solaos]

yeah add in pull ups. and don't do 1,2,3, on 4 off then repeat. i'd hit each workout once a week. mon/wed/fri or so.

Aight, I'll give it a try! Thanks for the input. I used to do an on/off split but I got carried away and started over-training big time. Oops.. well it was fun anyways. Built this to save me from over-training, basically. Starting over from low intensity. Did legs today and enjoyed it. Off tomorrow. Revamp:

Day 1 (Tuesday) Legs
Squat 5x5
Calf raises 2x8-10
Stiff Legged Deadlift 2x8-10

Day 2 (Wednesday) Rest

Day 3 (Thursday) Push
Benchpress 5x5
Shoulder Press 2x8-10
Close grip benchpress 2x8-10

Day 4 (Friday) Rest

Day 5 (Saturday) Pull
Deadlift 5x5
Barbell rows 2x8-10
Barbell curl 2x8-10
Pullups 2x8-10 (weight on belt modulation- 5lbs/week increase)

Day 6 (Sunday) Rest

Day 7 (Monday) Rest

 

[Celflex]

Beyond brawn??

 

[Solaos]

Beyond brawn??

Say whaaa? lol I don't understand what you mean Cel.

 

[donjob]

Aight, I'll give it a try! Thanks for the input. I used to do an on/off split but I got carried away and started over-training big time. Oops.. well it was fun anyways. Built this to save me from over-training, basically. Starting over from low intensity. Did legs today and enjoyed it. Off tomorrow. Revamp:

Day 1 (Tuesday) Legs
Squat 5x5
Calf raises 2x8-10
Stiff Legged Deadlift 2x8-10

Day 2 (Wednesday) Rest

Day 3 (Thursday) Push
Benchpress 5x5
Shoulder Press 2x8-10
Close grip benchpress 2x8-10

Day 4 (Friday) Rest

Day 5 (Saturday) Pull
Deadlift 5x5
Barbell rows 2x8-10
Barbell curl 2x8-10
Pullups 2x8-10 (weight on belt modulation- 5lbs/week increase)

Day 6 (Sunday) Rest

Day 7 (Monday) Rest

looks good.

 

[wiggywild]

You could even split it up by the major lifts:

Deadlift 5x5, rows, pullups hypers
Press5x5, curls, shrugs, abs
squat 5x5, calves sldl, hypers, abs
bench 5x5, weighted dips, incline db bench, cg bench or skullcrushers etc

This would allow you more accessory work. But if you think you are over-training try to do too much accessory work after three day a week squats. It's almost impossible to do anything after 5 sets of heavy squats requiring 5 minutes rest between each set. For that reason I would recommend looking at stronglifts or madcow 5x5 for a little while then come back to this, but your routine looks fine.

 

[Solaos]

Last day of week two is today! I'm enjoying it and finding it fast, but effective. Really feeling that test free up from all the compounds Feels good manyngz.

 

[smith1]

I am into Push an Pull and Legs routine wanted to get away for sometime from 5x5 .


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