5x5 training is one of the original and most popular muscle building programs used by top bodybuilders and athletes. It is designed to hit a muscle group hard 2-3 times per week, while still allowing enough recovery time to promote significant muscle growth.
This program is intended for those who have basic training "under their belt", as the intensity and volume are much higher than what most novice bodybuilders are used to. If your body is not used to this increased intensity, you may experience longer recovery times and the potential risk of overtraining.
A recommended "5x5 cycle" lasts approximately 7-9 weeks, including 4-6 weeks of "prep work", followed by 3 weeks of the "peak phase".
Recommended 5x5 training products
5x5 preparatory work phase
During the first week of your 5x5 regimen, it is important to prepare your body so it can get used to this type of training. Good preparation starts with finding the right weights to start with.
Find the right weight range
Focus on finding a weight range that allows you to complete 5 sets of a given exercise with 5 reps per set. sets (total 25 reps). The weight should be heavy enough that you can't complete 6-8 reps of 5 sets, but also light enough that you can complete all 5 sets. The entire training program is focused on being able to complete all 25 repetitions, so finding the right weight range for each exercise is absolutely essential.
Increase the weight correctly
After the first week, when you can complete all your sets in the appropriate weight range (with an emphasis on proper form), it is important to gradually increase your weight to maximize strength gains. For free weights, we recommend increasing the weight by 5 pounds per barbell and by 10 pounds (on each side) for barbell exercises.
If you cannot complete the entire 5x5 set/rep range with the increased weight, reduce the increased weight to a weight that allows you to complete the entire program. If lowering the weight brings you back to your original weight, perform your exercises at their original weights for another week to build the strength necessary for weight gain.
With proper nutrition and training, by the time you reach the 4-6 week mark you should be setting new maximum weights and seeing significant increases in strength and size (best when done in a "bulking" phase or a calorie surplus).
5x5 piekfase
After 4-6 weeks of preparation, you'll be ready for the 5x5 peaking phase, where you'll start following a 3x3 model with 3 sets of one exercise with 3 reps each. This allows you to perform better each repetition, while pushing more weight per repetition. set.
For the bigger, compound exercises like squats, bench presses and deadlifts, consider doing the 3x3 program just twice a week, instead of three times, because of the increased intensity.
In the peak phase, it is important to focus on increasing the weight more than increasing the number of reps. Now is the time to train harder and push yourself to a new level.
Below we provide a weekly overview of a commonly used effective preparation phase 5x5 program.
5x5 training – day 1 (Monday)
- Barbell Squat: 5 sets of 5 reps
- Barbell Bench Press: 5 sets of 5 reps
- Bent Over Barbell Row: 5 sets of 5 reps
5x5 training – day 2 (Wednesday)
- Front Barbell Squat: 5 sets of 5 reps
- Standing Military Press: 5 sets of 5 reps
- Barbell Deadlift: 5 sets of 5 reps
5x5 training – day 3 (Friday)
- Barbell Squat: 5 sets of 5 reps
- Barbell Bench Press: 5 sets of 5 reps
- Bent Over Barbell Row: 5 sets of 5 reps
With only 3 exercises and 75 total reps, this also leaves room for 1-2 additional exercises (abs, calves, etc.). You don't need to focus on the 5x5 program for these basic exercises.
Completed 5x5 training
For those who want to vary their training program, the 5x5 training program is one of the most respected and effective regimens for gaining lean muscle mass. However, it is important to note that when you want to increase muscle mass or bulk, you will want to be in a calorie surplus to promote protein synthesis.
