Five and Dime

Strength

4 weeks / 3 days per week

Aim for at least 10 reps on your PR sets. You should lower your Training Max down to 80% before starting this template.

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Week 1

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

10 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Supplemental
5 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

10 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Supplemental
5 x 5 reps

Squat

Main

5 x 65%

5 x 75%

10 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Press

Supplemental
5 x 5 reps

Deadlift

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Bench Press

Supplemental
5 x 5 reps

Squat

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 75%

5 x 85%

10 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 4

Day 1

Press

Supplemental
5 x 5 reps

Deadlift

Main

5 x 70%

5 x 80%

10 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Supplemental
5 x 5 reps

Squat

Main

5 x 75%

5 x 85%

10 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Supplemental
5 x 5 reps

Press

Main

5 x 75%

5 x 85%

10 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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