5x5 Reborn

Strength and Muscle

10 weeks / 4 days per week

.

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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Reviews

0 reviews

Week 1

Day 1

Squat

Bench Press

Bent-over Row (Barbell)

Reverse Hyper-extension (Machine plate loaded)

Weight Dips

Pec Fly (Cable)

Day 2

Squat

Deadlift

Reverse Hyper-extension (Machine plate loaded)

Squat

Press

Seated Good Morning

Lateral Raise (Cable)

Day 3

Squat

Press

Reverse Hyper-extension (Machine plate loaded)

Squat

Split Squat (Dumbbell)

Day 4

Reverse Hyper-extension (Machine plate loaded)

Preacher Curl (Dumbbell)

One Arm Curl (Cable)

Pushdown (Cable)

Bent-over Triceps Extension (Cable)

Kickback (Cable)

Hammer Curl (Cable)

Week 2

Day 1

Squat

Bench Press

Bent-over Row (Barbell)

Reverse Hyper-extension (Machine plate loaded)

Weight Dips

Pec Fly (Cable)

Day 2

Deadlift

Reverse Hyper-extension (Machine plate loaded)

Squat

Press

Seated Good Morning

Lateral Raise (Cable)

Day 3

Press

Reverse Hyper-extension (Machine plate loaded)

Squat

Split Squat (Dumbbell)

Day 4

Reverse Hyper-extension (Machine plate loaded)

Preacher Curl (Dumbbell)

One Arm Curl (Cable)

Pushdown (Cable)

Bent-over Triceps Extension (Cable)

Kickback (Cable)

Hammer Curl (Cable)

Week 3

Day 1

Squat

Bench Press

Bent-over Row (Barbell)

Reverse Hyper-extension (Machine plate loaded)

Weight Dips

Pec Fly (Cable)

Day 2

Deadlift

Reverse Hyper-extension (Machine plate loaded)

Squat

Press

Seated Good Morning

Lateral Raise (Cable)

Day 3