5x5 Pro double main

Strength and Muscle

3 weeks / 4 days per week

Combination of 5x5 with 5/3/1, designed to be more challenging than the regular 531 style with compounds. Feel free to swap farmers walk for deadlifts if you dont have farmers walk handles as the starting point is 50% of your bodyweight per handle. BW per hand is a good level to reach on farmers walk and it does provide more utility than deadlift for the whole body but requires heavy weights to make a difference. Start with 90% as TM but on farmers walk you start with 100%, supposted to be extremely heavy, it does absolutely 0, fuck all if it aint heavy, absolute minimum is 50% of BW per handle.

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Week 1

Day 1

Farmer's Walk

Main
5 x 1 reps

Press

Main
5 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

Squat

Main
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

Farmer's Walk

Main
5 x 1 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

Bench Press

Main
5 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Week 2

Day 1

Farmer's Walk

Main
4 x 1 reps

Press

Main
5 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 70%

5 x 70%

Squat

Main
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 70%

5 x 70%

Farmer's Walk

Main
4 x 1 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 70%

5 x 70%

Bench Press

Main
5 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

Week 3

Day 1

Farmer's Walk

Main
3 x 1 reps

Press

Main
5 x 5 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 75%

5 x 75%

Squat

Main
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
1 x 25 reps

Day 3

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 75%

5 x 75%

Farmer's Walk

Main
3 x 1 reps

Curl (Curl Bar)

Assistance
1 x 25 reps

Day 4

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 75%

5 x 75%

Bench Press

Main
5 x 5 reps

Lat Pulldown

Assistance
1 x 25 reps

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