5 x 5

Strength

4 weeks / 3 days per week

This is based on strong lifts 5x5

Reviews

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Week 1

Day 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

Day 2

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

Day 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

Week 2

Day 1

Squat (Smith Machine)

Main
5 x 5 reps

Shoulder Press (Smith Machine)

Main
5 x 5 reps

Pulldown (Cable)

Main
5 x 5 reps

Day 2

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

Day 3

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

Day 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

Day 2

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

Day 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

Week 4

Day 1

Squat (Smith Machine)

Main
5 x 5 reps

Shoulder Press (Smith Machine)

Main
5 x 5 reps

Pulldown (Cable)

Main
5 x 5 reps

Day 2

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

Day 3

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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