5x5 Reborn

Strength and Muscle

10 weeks / 4 days per week

.

Reviews

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Week 1

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Squat

Supplemental
5 x 5 reps

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 2

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 3

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 4

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 5

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 6

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 7

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 8

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 9

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

Week 10

Day 1

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Weight Dips

Assistance
3 x 10 reps

Pec Fly (Cable)

Assistance
3 x 11 reps

Day 2

Deadlift

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Seated Good Morning

Assistance
3 x 10 reps

Lateral Raise (Cable)

Assistance
3 x 10 reps

Day 3

Press

Supplemental
5 x 5 reps

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Squat

Assistance
5 x 10 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Day 4

Reverse Hyper-extension (Machine plate loaded)

Assistance
4 x 9 reps

Preacher Curl (Dumbbell)

Assistance
3 x 9 reps

One Arm Curl (Cable)

Assistance
3 x 10 reps

Pushdown (Cable)

Assistance
3 x 10 reps

Bent-over Triceps Extension (Cable)

Assistance
3 x 10 reps

Kickback (Cable)

Assistance
3 x 10 reps

Hammer Curl (Cable)

Assistance
3 x 10 reps

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