5x5 Workout Routine

  1. 5x5 Workout Routine


    Hey guys this is my workout routine and was wondering whether I should tweak it up or anything.

    Monday:
    5x5 Bench Press
    5x5 Clean and Press
    5x5 Squat
    3x6 Biceps
    3x6 Triceps

    Wednesday:
    5x5 Bench Press
    5x5 Clean and Press
    5x5 Squat
    3x6 Rows
    3x6 Calfs

    Friday:
    5x5 Bench Press
    5x5 Clean and Press
    5x5 Squat
    3x6 Biceps
    3x6 Triceps


  2. Need to put deadlift in there somewhere. An absolute must for a 5x5 routine in my opinion

  3. have you just started lifting? if so, you should look into rippetoes starting strength, it's similar to what you have setup
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  4. get rid of bicep n tricep crap. if anything add them in on a seperate day or stick to the original 5x5.


    OHP is an assitance exercsie to BP so dont do them on the same day

    why are you benching every day?

    and whats w the calves? I dont like yourset up at all
    Serious Nutrition Solutions

  5. I would do your cleans first IMO

  6. Quote Originally Posted by GeekPoop View Post
    OHP is an assitance exercsie to BP so dont do them on the same day
    So they should be done sometime after bench on the same day, otherwise the anterior delts are hit twice as often, leading to a high probability of overtraining.

  7. set the weight right for 8-12 reps, 4 sets each exercise.

  8. Quote Originally Posted by wsaucer View Post
    I would do your cleans first IMO
    why? its an assistance lift to BP, he is cleaning and pressing not just cleaning ; /
    Quote Originally Posted by ItsHectic View Post
    So they should be done sometime after bench on the same day, otherwise the anterior delts are hit twice as often, leading to a high probability of overtraining.
    yea I agree but I think they should have their own day if anything. cleans 3 x a week alongside bp isnt a good idea me thinks
    Quote Originally Posted by TankerBiskits View Post
    set the weight right for 8-12 reps, 4 sets each exercise.
    i assume youre talking about assistance work right?
    Serious Nutrition Solutions

  9. Personally i would add more days at the gym and do more isolated muscle groups

  10. Quote Originally Posted by GeekPoop View Post
    why? its an assistance lift to BP, he is cleaning and pressing not just cleaning ; /

    yea I agree but I think they should have their own day if anything. cleans 3 x a week alongside bp isnt a good idea me thinks

    i assume youre talking about assistance work right?
    Clean and presses involve the whole body and usually done at 65% or more weight.takes alot out of you.I squat fairly heavy during my off season and I wouldnt dare doing clean and presses after that.CNS would be too taxed.Its just my opinion though.

  11. Good lord, bench pressing at 5x5 three times a week will have you overtrained and burnt out within the month! Personally I recommend the Texas Method over this trash any day if you're looking for a 5x5, you're going to kill yourself doing this.

  12. Quote Originally Posted by Sweekaters View Post
    Good lord, bench pressing at 5x5 three times a week will have you overtrained and burnt out within the month! Personally I recommend the Texas Method over this trash any day if you're looking for a 5x5, you're going to kill yourself doing this.
    Different folks, different strokes...It's very a convenient looking routine. I've used 5 x10 M/W/F and upped 1 1/4 to 2 1/2 every Monday for months at a time, no supplements. I won't be using that routine anymore but it worked for me when I needed it. If he can't add weight reliably THEN he needs to change.

    here's the Texas Method (copy and pasted from this forum) since I didn't know what it was
    ============================== ======

    The Texas Model works in 3 sessions:
    High Volume / High Intensity Session
    Low Volume / Low Intensity Session
    Low Volume / High Intensity Session

    In summary, this is how it is outlined:

    Monday
    High Volume / High Intensity Session
    Squats 5 sets of 5 reps across
    Bench Press 5 sets of 5 reps across
    JS Rows / Power Cleans 5 sets of 5 reps across

    Wednesday
    Low Volume / Low Intensity Session
    Squats 2 sets of 5 reps @ 80% of Monday
    Press 3 sets of 5 reps
    Deadlift 1 set of 5 reps

    Friday
    Low Volume / High Intensity Session (PR = Personal Record Day)
    Squats 1 set of 5 new PR
    Bench Press 1 set of 5 new PR
    Pull-ups 3 sets to failure

  13. Scrap the 5x5 and go DC(if you arent a rookie, its no bullsh** training).

  14. Quote Originally Posted by biggfly View Post
    Scrap the 5x5 and go DC(if you arent a rookie, its no bullsh** training).
    what is dc?

    I expected a little assault on "over-training"...your acronym has thrown me...

    I used what my boi shows above in this manner


    M/W/F
    bench
    curls
    reverse curls

    T/Th
    squats
    leg curls
    standing calf raise

    cardio...running away from creditors....

    The above routine worked for me at 140 lbs until I maxed my bench press at 215..never gained a pound....STILL weighed 140 but cut...after that tendon damage came into play and I couldn't continue. Then I had to go advanced...Is DC advanced?...what is it?

  15. DC(DoggCrapp) is advanced, there are a couple levels of DC training. One level for those who have been training/lifting for a few years then theres a level that is pretty much for the pro bb'ers etc. It is a very respected and renowned method of training focusing on progression, great for putting on size and strength.

    http://www.intensemuscle.com/showthread.php?t=19724

  16. gotta have deads in there

  17. I'd do squats first honestly, but I do a different 5x5 so that's just me.

    Yeah 5x5 is a pretty taxing routine especially if you are doing the kind where you add weight every day. I hit CNS about 40 days in, went from doing 60 pushups at the end to 20 o.0

  18. you are working out to little and the days ur working out your benching every day.....ur not going to get big doing that ur chest needs time rebuild

  19. Gonna give DC a try
  

  
 

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