5x5

Strength and Muscle

3 weeks / 4 days per week

Easy to follow template that is not based on 531s ways of using TM% as that will never be challenging enough to promote optimal strength growth. Weight will increase over the weeks while every set will remain 5 reps.

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Week 1

Day 1

Farmer's Walk

Main

1 x 85%

1 x 85%

1 x 85%

1 x 70%

1 x 70%

Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 75%

5 x 75%

5 x 75%

5 x 65%

5 x 65%

Squat

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 75%

5 x 75%

5 x 75%

5 x 65%

5 x 65%

Romanian Deadlift

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 75%

5 x 75%

5 x 75%

5 x 65%

5 x 65%

Bench Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Week 2

Day 1

Farmer's Walk

Main

1 x 90%

1 x 90%

1 x 90%

1 x 70%

1 x 70%

Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 80%

5 x 80%

5 x 80%

5 x 70%

5 x 70%

Squat

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 80%

5 x 80%

5 x 80%

5 x 70%

5 x 70%

Romanian Deadlift

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 80%

5 x 80%

5 x 80%

5 x 70%

5 x 70%

Bench Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Week 3

Day 1

Farmer's Walk

Main

1 x 95%

1 x 95%

1 x 95%

1 x 70%

1 x 70%

Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 80%

5 x 82%

5 x 82%

5 x 70%

5 x 70%

Squat

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 80%

5 x 82%

5 x 82%

5 x 70%

5 x 70%

Romanian Deadlift

Main
3 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 80%

5 x 82%

5 x 82%

5 x 70%

5 x 70%

Bench Press

Main
3 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

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