5 x 5

Strength

4 weeks / 3 days per week

This is based on strong lifts 5x5

Reviews

0 reviews

Week 1

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Bent-over Row (Smith Machine)

Main

5 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Deadlift (Smith Machine)

Main

1 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Bent-over Row (Smith Machine)

Main

5 x 5 reps

Week 2

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Pulldown (Cable)

Main

5 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Deadlift (Smith Machine)

Main

1 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Pulldown (Cable)

Main

5 x 5 reps

Week 3

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Bent-over Row (Smith Machine)

Main

5 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Deadlift (Smith Machine)

Main

1 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Bent-over Row (Smith Machine)

Main

5 x 5 reps

Week 4

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Pulldown (Cable)

Main

5 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Bench Press (Smith Machine)

Main

5 x 5 reps

Deadlift (Smith Machine)

Main

1 x 5 reps

Squat (Smith Machine)

Main

5 x 5 reps

Shoulder Press (Smith Machine)

Main

5 x 5 reps

Pulldown (Cable)

Main

5 x 5 reps

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5 x 5

Strength

4 weeks / 3 days per week

This is based on strong lifts 5x5

Reviews

0 reviews

Week 1

Day 1

Squat (Smith Machine)

Bench Press (Smith Machine)

Bent-over Row (Smith Machine)

Day 2

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Deadlift (Smith Machine)

Day 3

Squat (Smith Machine)

Bench Press (Smith Machine)

Bent-over Row (Smith Machine)

Week 2

Day 1

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Pulldown (Cable)

Day 2

Squat (Smith Machine)

Bench Press (Smith Machine)

Deadlift (Smith Machine)

Day 3

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Pulldown (Cable)

Week 3

Day 1

Squat (Smith Machine)

Bench Press (Smith Machine)

Bent-over Row (Smith Machine)

Day 2

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Deadlift (Smith Machine)

Day 3

Squat (Smith Machine)

Bench Press (Smith Machine)

Bent-over Row (Smith Machine)

Week 4

Day 1

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Pulldown (Cable)

Day 2

Squat (Smith Machine)

Bench Press (Smith Machine)

Deadlift (Smith Machine)

Day 3

Squat (Smith Machine)

Shoulder Press (Smith Machine)

Pulldown (Cable)

More templates like 5 x 5

Simplest Strength Template (Top Set variation)

Widowmaker Circuit

Beyond 5/3/1 Training Maximally Template 6

7th Week, PR Test