Dark_Marine_
New member
Props to the 5x5 routine! Ive been benching for 7 months with it, got my 5x5 from 135lbs, to 205lbs . My chest has never been bigger in my life. Ive think ive plateaued at 205, next week i'm starting 5x3. Thank you 5x5!
The 5x5 routine
- Thread starter needsize
- Start date
hey needsize, all i have to say is great workout program, and im gonna start it soon .. now here it is (it is a mix of ur sample i kinda switched things around)
Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15
Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3-5x8-10
bent over laterals 2x8-10
Day 3&4 rest
Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
preacher curls 2x8-10
close grip bench 5x5
weighted dips 2x8-10
skull crushers 2x8-10
Day 6 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds
Day 7 rest
now im asking .. should i do the shrugs during my backworkout or during my shoulder workout? btw instead of doing chins right .. can i do widegrip pullups instead?
thnx needsize =D
Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15
Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3-5x8-10
bent over laterals 2x8-10
Day 3&4 rest
Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
preacher curls 2x8-10
close grip bench 5x5
weighted dips 2x8-10
skull crushers 2x8-10
Day 6 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds
Day 7 rest
now im asking .. should i do the shrugs during my backworkout or during my shoulder workout? btw instead of doing chins right .. can i do widegrip pullups instead?
thnx needsize =D
fullypaully
New member
[/QUOTE]The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
02gixxersix
New member
I personally love this routine. I have actually headed back to this routine from doing DC mainly because of the equiptment available to me at the moment, but also just to build a better base. I personally like this split:
Day 1- chest
Day 2- back
Day 3- rest
Day 4- shoulders
Day 5- legs
Day6- arms
day 7- off
This way I keep time in between when each muscle group is worked. Ex: tris get hit on chest day so there is a rest period in before i hit shoulders which also hit tris secondarily. Also back and legs are spread out for obvious reasons as well.
Day 1- chest
Day 2- back
Day 3- rest
Day 4- shoulders
Day 5- legs
Day6- arms
day 7- off
This way I keep time in between when each muscle group is worked. Ex: tris get hit on chest day so there is a rest period in before i hit shoulders which also hit tris secondarily. Also back and legs are spread out for obvious reasons as well.
02gixxersix
New member
Needsize how do you feel about doing something like 3x5 for squats and deadlifts? The last time I did the program that's what I did and didn't seem to have any trouble with it as far as stagnating. The reason I ask is because I feel that on heavy deadlifts and squats after that 3rd set I am just asking for an injury. Even when I lower the weight I still feel like I am sacraficing form to get the weight up. First off do you even think this is an option? And also if you do it this way would you still do only 2 more excercises or say bump it to 3 more excercises. I think even if I stagnate on this I could go to a 3x3 or 5x3 routine to break through. What do you think?
bigggdoggg
New member
needsize i have read every post and was more convinced on each one. there were 2 routine splits that caught my eye i was wondering what one u think would be best for what im looking for. im goin to be starting a test tren dbol cycle and want alot of huge mass gains. what one of these routines do u think would work best
Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15
Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3-5x8-10
bent over laterals 2x8-10
Day 3&4 rest
Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
preacher curls 2x8-10
close grip bench 5x5
weighted dips 2x8-10
skull crushers 2x8-10
Day 6 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds
Day 7 rest
(or)
Mon – Back/Shoulders/Traps
Tue – Rest
Wed – Chest/Triceps
Thu – Rest
Fri – Legs/Biceps
Sat – Rest
Sun - Rest
Monday (Back/Shoulders)
1) Deadlift – 5x5
2) Chins – 2x8
3) BB Row– 2x8
4) BB front press – 5x5
6) Side lateral raises – 2x 8-10
7) BB Shrugs – 2x 6-8
Wednesday (Chest/Triceps)
1) Flat Bench – 5x5
2) Incline Dumbell Press – 2x8
3) Incline Flyes – 2x8
4) Skull Crushers – 5x5
5) Cable push down – 2x8*
6) Machine Dips – 2x8*
*Do #5 or #6 @ alternate workouts
Friday (Legs/Biceps)
1) Squat – 5x5
2) SLDL – 2x8
3) Hack Squat – 2x8
4) Sitting Calf Raise – 5x15
5) BB Curls – 5x5
6) Hammer Curl 2x 8 **
7) Preacher Curl 2x 8**
Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15
Day 2 Back/Shoulders
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
military press 5x5
side laterals 3-5x8-10
bent over laterals 2x8-10
Day 3&4 rest
Day 5 Bis/Tris
standing barbell curls 5x5
incline dumbell curls 2x8-10
preacher curls 2x8-10
close grip bench 5x5
weighted dips 2x8-10
skull crushers 2x8-10
Day 6 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds
Day 7 rest
(or)
Mon – Back/Shoulders/Traps
Tue – Rest
Wed – Chest/Triceps
Thu – Rest
Fri – Legs/Biceps
Sat – Rest
Sun - Rest
Monday (Back/Shoulders)
1) Deadlift – 5x5
2) Chins – 2x8
3) BB Row– 2x8
4) BB front press – 5x5
6) Side lateral raises – 2x 8-10
7) BB Shrugs – 2x 6-8
Wednesday (Chest/Triceps)
1) Flat Bench – 5x5
2) Incline Dumbell Press – 2x8
3) Incline Flyes – 2x8
4) Skull Crushers – 5x5
5) Cable push down – 2x8*
6) Machine Dips – 2x8*
*Do #5 or #6 @ alternate workouts
Friday (Legs/Biceps)
1) Squat – 5x5
2) SLDL – 2x8
3) Hack Squat – 2x8
4) Sitting Calf Raise – 5x15
5) BB Curls – 5x5
6) Hammer Curl 2x 8 **
7) Preacher Curl 2x 8**
AngryMuscles
New member
when you're stuck and have to work around it to surpass it.
liek when you're benching and stuck at 500..and can't get it any higher..what do you do...board press/rack lockouts and the works. eat more
liek when you're benching and stuck at 500..and can't get it any higher..what do you do...board press/rack lockouts and the works. eat more
AngryMuscles
New member
no jt. for a long period of time. it cold take a month or so before surpassing that weight...or heck, even a year.
Why only compound exercises?
and why only 3 exercises per muscle........Why not 2 compound and 2 isolation, or mix and match?
I am cureetnly running the 5X5, But I do it differntly!
I do both compound and isolation,
And I do 4 exercises per muscle group
IE chest and biceps with 4 exercises each - Total of 8
Seems to be working good!
Thanks
and why only 3 exercises per muscle........Why not 2 compound and 2 isolation, or mix and match?
I am cureetnly running the 5X5, But I do it differntly!
I do both compound and isolation,
And I do 4 exercises per muscle group
IE chest and biceps with 4 exercises each - Total of 8
Seems to be working good!
Thanks
psycosk8r7
Serious
bigggdoggg said:
what does SLDL mean?
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