Please check out my 5x5 routine


New member
Hey there, ive been training for 2 years and recently hit some majour platues, ive always been taking all my sets to failure and now im really struggling to put on anymore size/strength, ive been reading through the site and am considering doing 5x5:

Monday - back , abs
barbell rows 5x5
lat-pulldown 2x8-10
v-lat pulldown 2x8-10
db shrugs 2x8-10

Wednesday - chest , shoulders
barbell bench press 5x5
incline db press 2x8-10
cable flyes 2x8-10
db press 2x8-10
laterals 2x8-10

Friday biceps, triceps
standing alternating db curls 5x5
lying cable curls 2x8-10
hammer curls 2x8-10
close grip bench press 5x5
skullcrushers 2x8-10
cable pressdowns 2x8-10

squats 5x5
leg extensions 2x8-10
hamstring curl 5x5
calve raises 2x8-10

Each 5x5 set will not be taken to failure, although I presume the last 2 sets will be quite close. the 2x8-10 sets will be to faliure. Ive just got a few questions if thats ok with you.


1. have I understood this method of training correctly? does this routine look good?

2. for my db shoulder press should I do 5x5 or keep it at 2x8-10

3. ive been trying to find information on warming up with the 5x5 but I cannot find any, can you give me an example as to how you warmup for a bench or squat day.

thanks guys,



you have the basics of a good program. 5x5 is very intense if done correctly, so i would change things around a bit.

I would be doing deads 5x5 on back day. these should be your #1 exercise

if you are training 4 days a week I would do something like this

day1 back +bis
deads 5x5
chins 2x12
rows 2 x12
then whatever you want for bis

day2 bench + tris
bench 5x5
incline 2x12
flyes 2x12
narrow grip 5x5
pushdowns 2x12

day 3 Quads + hammys
squat 5x5
hack 2x12
leg press 2x12
SLDL 5x5
lying hammy curls 2x12

day4 shoulders + calves
DB press 5x5
lat raises 2 x 12
bent over raises 2x12
maybe some shrugs
whatever for calves

I had some success with 5x5 before changing to a more PL focus. I eventually found that I was overtraining 5x5 and found 3x3 worked a lot better