There comes a point in everyone's mind when they want to try a new workout regimen. It's about practice days. Most often you can meet athletes training 3 times a week, these are mostly beginners. The more experienced switch to, an increase in training days is an opportunity to more thoroughly work out certain muscle groups. Even more opportunities are given by the five-day split, which we will now thoroughly analyze.

The five-day training program is a way to organize the entire workout, making it possible to qualitatively load individual muscle groups, mainly used to separate the training of large arrays, such as the back and legs. Of course, a 5-day split can be used for a variety of purposes: to gain muscle mass, increase strength indicators, or to sculpt, i.e. muscle drying. Let's consider all these programs separately, taking into account the 5-day training plan.

Five-day training program: for whom and why is it?

Since such a plan is considered non-standard and more time-consuming, it is intended for experienced athletes who know what and how they need. It is logical to assume that they would also have compiled the training complex themselves without problems, but they did not have this experience initially. Therefore, this information will enlighten the future of novice athletes.

The effectiveness is that each muscle group has a separate day, so the muscles do not get tired when doing exercises for another group. This scheme allows you to load a specific muscle with maximum efficiency and gives you enough time for a full recovery. Suitable five-day split for natural and athletes using steroids.

By training to gain muscle mass, you get the opportunity to intensively pump large muscle groups and work separately with small ones. If you want to increase strength, you can separate basic and auxiliary exercises. And while working on relief, you can separate aerobic and anaerobic loads, but you can use this split for relief only with the use of sports nutrition, because it is quite difficult to maintain muscle mass in such training.

Distribution of training for 5 days

Everything is quite simple here, first we select the main muscle groups and distribute them over training days, so that the working muscles of the next day do not depend on the previous one. See an example:

1. Breast;
2. Back;
3. Shoulders;
4. Legs;
5. Arms;
6. Rest;
7. Rest.

So it turns out that during the training of one day, the muscles of the other are not involved, this is the main scheme that can be combined in every possible way: combine some groups, divide them into several days, change the day of rest. Consider examples:

Option	№1	№2	№3	№4
Monday	chest, triceps	Breast	Legs	Legs
Tuesday	Anterior thigh muscles, calves	Legs	Chest, front deltas	chest, triceps
Wednesday	Back, biceps	Rest	lats, deltas	Lower and middle back
Thursday	Rest	Arms	Rest	Rest
Friday	Shoulders	Shoulders	Trapeze, lower back	Biceps, forearms
Saturday	Back of thigh muscles	Back	Arms	Shoulders upper back
Sunday	Day off

Here are some options for grouping muscles in a five-day training program. In the first example of how you can allocate a separate day to a lagging muscle, only you know which one to allocate to you. The second example of the distribution of days of rest, the main principle is to recover from training a large muscle group. The third example shows the possibility of combining different groups. The fourth one also demonstrates the combination and allocation of a day for one small group. The press can be trained 2 times a week on any days convenient for you.

Start training with any muscle that is convenient for you, the main thing is to follow the basic principles. Now let's move on to the training programs themselves.

The five-day muscle building program calls for an average number of reps per exercise. Training must be followed with the sequence indicated in the table, first you pump a certain muscle with basic movements, then with isolated ones - this is the basic principle. We looked at several options for splits and to make a 5-day split for mass with a detailed exercise plan, we will choose #4:

Monday: legs	Sets/Reps	Rest (sec)
Squats	4/8-10	90
Lunges	3/10-12	75
leg press	3/12-15	60
Traction (Romanian)	3/12	60
leg extension	3/12-15	60
Leg curls	3/12-15	60
Rises on socks	4/15-20	60
Tuesday: chest/triceps
Incline Press	4/8-10	90
Horizontal press	4/8-10	90
Pullover	3/12-15	60
Reduction of hands in a "butterfly"	3/12-15	60
Narrow press	4/8-10	90
Reverse push-ups on the bench	3/10-12	75
french press	4/10-12	60
Pull to the bottom	4/10-15	60
Wednesday: lower/mid back
Projectile pull to the belt	4/8-10	90
Wide Pullups	4/8-10	90
Horizontal pull in block	4/10-12	60
Top pull with narrow handle	4/10-15	60
Hyperextensions	4/15-20	60
Thursday: day off
Friday: Biceps/Forearms
Bar lifts	4/10-12	90
Incline bench lifts	4/10-12	60
Concentrated Lifts	4/12-15	60
A hammer	4/10-12	60
Extension of the brushes	3/12-15	60
Bending of the brushes	3/12-15	60
Saturday: shoulders/trapezium
Press up	4/8-10	90
Arnold press	4/10-12	75
Pull to the chin	3/10-12	60
Breeding to the side	4/12-15	60
Incline Breeding	4/12-15	60
Shrugs	3/15-20	60
Sunday is a day off

It is not necessary to comply with all the strictness of this list, because you may not be able to perform some exercises and the reasons may be different. Therefore, we list the possible deviations:

• Split options. You can adjust the five-day mass split to fit your personal schedule, because only you know in what sequence and on what days to train certain muscle groups. Training should not be a burden, work on your split option;
• Changes in reps and rest. Everyone has a different ability to recover, so the rest time can be reduced or increased by 15-20%. The number of repetitions is indicated optimally, but if necessary, remember that basic movements should be performed 8-12 times, and isolating and shaping 12-15;
• Alternating and changing exercises. This five-day muscle mass training program conveys the principle of building a split, exercises can be adjusted to suit you, as well as the type of projectile. The ideal would be to replace and alternate the main exercises, you can change the barbell to dumbbells and get a different load, this technique will positively affect the development of your muscles. If you don’t know how and what to replace a certain movement with, ask in the comments;
• Periodization. The five-day mass workout can be done using heavy and light days. The first training of a certain muscle group is carried out using the maximum working weight, and the second time this weight must be reduced by 30%.

Try to complete each set of the exercise almost to failure, i.e. you could do 1-2 more times, but you shouldn't do it. Until failure, work only in the last approach. Use a 5-day split for a mass of no more than six months, after which it is recommended to switch to working out the relief. You can use sports nutrition: protein, creatine and complex amino acids.

To give relief to your muscles, you need to change the training mode to a more intense one. In addition, you need to include cardio workouts in your program, they should be performed after strength training. In order not to paint the same exercises, take as a basis the complex of a five-day split for mass. Increase the number of repetitions in each exercise by 5 times, should be in the range of 15-20 repetitions, depending on the basic or shaping movements. Thus, you get a good five-day split for drying.

After strength training (preferably every second workout), you need to do twenty minutes of interval cardio. You can do this by jogging home from the gym, on a treadmill, or on rowing elliptical trainers. It is not recommended to use an exercise bike - it is the most ineffective of all cardio.

As in the mass program, here you can also use periodization, swing the first week with the maximum working weight, and reduce the second by 25%. The break between sets should be reduced to 45-60 seconds. The duration of the five-day split for relief should be 6-8 weeks, during which you must sit on a protein diet. Take BCAAs and protein.

5 day power split

Monday: light chest/heavy legs	Sets/Reps	Rest (min)
Sumo squats (80-100%)	5/5,4,4,3,2	3
Bench press (50%)	5/5	1
Mixing in a crossover	4/12-15	1
Tuesday: legs
Superset leg extensions and curls	4/12-15 of each exercise	1
Thrust (Romanian 50-100%)	5/12-15	3
Reverse hyperextensions	4/12-15	1
Wednesday: day off
Thursday: chest
Horizontal bench press (80-100%)	5/5,4,4,3,2	3
Lying layouts	5/12	1
Friday: back
Classic deadlift (80-100%)	5/5,4,4,3,2	3
Shrugs	3/15-20	1
Reverse hyperextensions	4/12-15	1
Saturday: latitudes/deltas
Wide Pullups	4/each up to the maximum	1
Pull in the block to the belt	4/10-12	1
Pull to the chin	4/10-12	1
Mahi in the crossover	4/10-12	1

This five-day strength split is implemented using periodization, but slightly modified. The load does not change in every exercise, but only where there are percentages. Monday, Thursday, Friday are hard days, Tuesday is easy, next week vice versa. Follow the program for 4 months. The recommended sports nutrition is complex amino acids and creatine. As you have noticed, not all muscle groups are involved in a five-day strength split, the fact is that not all muscles respond well to strength training.

Sports mode

To achieve maximum results, you need to follow a sports regimen consisting of: a well-planned five-day split, proper nutrition and the necessary rest. Only in the complex there will be a result, focusing on one thing, an excellent result will not work. Training should be productive, give all the best and bring the muscles to failure in the last repetitions. Supply the body with the necessary building material that you get from food.

To grow muscle mass, the amount of calories expended during training should be less than those received from food. The main products should be cereals, dairy products and meat. Muscle growth occurs during rest, so go to bed at 10-11 pm. That's all.

Masses to you and relief!

Hello, dear readers of my blog, lovers of natural bodybuilding and other power sports.

In this article, I'm going to talk about a SUPER effective 5v5 training system. This system has long gained popularity among natural athletes and received excellent reviews. It amazes with its simplicity and uncomplicatedness. Its main advantage is that it works 100%! Read on to find out everything about her.

The 5 by 5 training program is suitable for people who want to get not only big muscles, but also strong enough. If you are an ectomorph, then this system is especially for you. It is suitable for beginners and those people who have already achieved some success in gaining strength and mass.

Our body is a highly adaptable and adaptable system, constantly striving to achieve homeostasis (balance). Take on hard workouts on a regular basis, and after a certain time they will become easy for you.

In order to progress, you need to “surprise” your body, shock your muscles with new unusual loads. This is the basis of bodybuilding. This can be achieved by varying the loads: changing the working weights, changing the exercises or the technique for their implementation, choosing a different number of approaches and repetitions. However, you often see athletes who are so turned on finding a working training program that they change them literally every week.

The 5×5 system is the sweet spot for natural athletes between low rep strength training and high rep PUMP training for bodybuilders.

With this system, which includes workouts of 5 sets of 5 reps, you will add loads for a long time. That's the whole trick and simplicity of this program.

Warm up before doing work sets. The goal is to warm up the muscles, stretch the joints and ligaments, prepare the nervous system to show better results and avoid injuries.

During the warm-up, you should feel a slight warmth in the muscles caused by the blood flow. To do this, perform several warm-up approaches, first just with a neck, and then with a light weight. Warm-up sets do not count. It should be remembered that warming up should not take much effort.

Choice of exercises

Many people know that in powerlifting a lot of attention is given to basic movements: deadlift, squats and bench press. Some lifters often do almost nothing other than these three movements and look massive and have impressive strength.

We, in turn, will also focus on these exercises, plus add a small utility room here. It will include biceps curls, abs, pull-ups with weights to develop the latissimus dorsi. In some cases, the exercises in this scheme can be changed or excluded as needed.

Consider a few cases where you can change the plan:
- as the load increases in the main exercises;
- lack of proper equipment in the hall;
- injuries or physical limitations caused by the peculiarity of your body
- insufficient training;
- Adding variety to workouts.

Weight selection

In the main approaches, work with weights about 80% of the one-time maximum. Rest 3-5 minutes between sets. To begin with, take the weight that you can perform without losing your technique for all five sets of five repetitions. If the weight seems light to you, then next week add 2.5 or 5 kg to it, but no more. I strongly advise against chasing the scale too fast, as this will lead to overexertion. If you can't train with proper technique and complete all reps, then reduce the load.

When making a plan, it is advisable to do a split, dividing the workouts by day into a bench press (perform bench press and utility), leg training (squats) and back (deadlift, pull-ups). You can also divide workouts according to the principle: top (chest, back, shoulders, arms, abs) and bottom (lower back, buttocks, legs, calves).

Experiment with different schemes to see which one works best for you. Whichever option you choose, focus on basic multi-joint movements.

Do a utility room only after the "base".

You can also use the principle of interchangeability. For example, a good alternative to the bench press would be push-ups on the bars with weights, as well as changing the grip width in the bench press, replacing it with an incline press or a dumbbell press. Instead of back squats, you can do chest squats or leg presses.

5×5 program example

Tuesday
1. Bench press 5 x 5
2.

Pull-ups with additional weights 5 x 5
3. Curl
4. Hanging leg curl (abs)

Thursday
1. Barbell Squat 5 x 5
2. Deadlift 3 x 2 with a smooth increase in weight from approach to approach - "pyramid"
3. Torso curl (abs)
4. Cardio to calm the central nervous system after heavy squats and deadlifts, disperse the blood from working muscles throughout the body.

Repost the pinned post on my VKontakte page and get a book with training programs for naturals.

Hello dear readers!

Do you want to show off this summer with a relief torso on the beach, catch a couple of dozens of admiring glances?
But… “There is no time to pump iron every day from morning to evening, the gym is in an inconvenient area… I better start on Monday! I'll take care of myself as soon as I get back from vacation. Get to know yourself - read to the end!

Ideal body when training 3 times a week

With the help of a three-day split, you can not only work great on the relief (for this you need to follow an appropriate diet), but also get an excellent result on the mass (for this result, you need a different diet). The training program is built as standard: we train for a day, we rest for a day. Tired, clogged muscles need rest for further productive work. On one day we load: biceps-triceps-shoulders, on the second: chest-back, on the third: legs-press. Such a program is effective, and the result will not be long in coming. Although it already depends on how you plow in the gym 🙂

Example of a training program

The set of exercises is designed for people with little training experience. It allows you to tone all the main muscle groups for further work on strength and mass. Weights for training are selected individually. Performing a set of exercises should not be easy. We select the weight for the average resistance / effort. The first 2-3 weeks should not reach "failure" in the exercises - first learn the technique. Rest between sets 1-3 minutes, between exercises 3-5 minutes.

DAY ONE - HANDS, SHOULDERS

Bench press standing - 2 x 10;
Breeding dumbbells in an incline - 2 x 10;
Lifting the bar for biceps in a standing position - 2 x 10;
Push-ups on the uneven bars with a narrow setting of hands - 2 x 10;
Bending the arms with dumbbells with a grip "Hammer" - 2 x 10;
Close grip bench press - 2 x 10;
Lifting the bar for biceps with a reverse grip - 2 x 10;
French bench press - 2 x 10.

DAY TWO - CHEST, BACK

Bench press - 3 x 10;
Dumbbell bench press on an inclined bench - 2 x 10;
Reduction of hands with dumbbells on the bench - 2 x 10;
Deadlift - 3 x 10;
Tilt dumbbell row - 2 x 10;
Horizontal thrust of the block - 2 x 10.

DAY THREE - LEGS, PRESS.

Squats with a barbell - 4 x 10;
Twisting on a Roman chair - 3 x 15;
Leg raises 3 x 15.

Before training, warm up the muscles.

After training, we pull the muscle group we worked on.
We print out the plan and run to the hall!

At each training session, we write down in the training diary the exercises and weights with which we worked.

The first two or three weeks you get used to the correct technique for performing exercises, after which you begin to gradually add working weights in basic exercises. After another two or three weeks, as the working weights increase, you can start to throw out isolation exercises from training. The period of work under the program is 1.5-2 months. After that, change the program to another, depending on the result and your further goals.

Workout at home

If you prefer to study at home, there is also a way out! However, keep in mind that there is no experienced trainer at home who will tell you the correct execution of the technique and insure at the right time. Therefore, carefully choose the weight and carefully monitor the technique in order to avoid injuries and home furniture pogroms 🙂

For training at home, it is enough to have at least collapsible dumbbells. Next, we perform the same set of exercises as described above, with the exception of working on simulators. We replace exercises with a barbell with similar ones using dumbbells. Since the number of exercises will be reduced, you need to do 1 more approach in each exercise.

Achieve your desired goals is real! The main rule is SYSTEMATICITY. This means that there may be a bad mood, bad weather and "so much to do that you can't breathe." But, THREE DAYS a week you go to the gym or organize a sports field at home. This is a guarantee of your health and excellent appearance. And remember: the road called THEN leads to the goal called NEVER.

Perhaps training 2 times a week or full body is suitable for you.

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The presented five-day training program for gaining muscle mass includes basic exercises performed according to the 5x5 scheme for 5 days a week, and isolated ones, with a maximum number of repetitions from 8 to 12. Practice this complex until you stop actively progressing. To build muscle of maximum volume, train systematically and strive to regularly increase working weights.

The most effective way to combine this training regimen is with nutrition to gain lean muscle mass. It will be easier to burn some fat after that than to try to build muscle in the face of a lack of calories, or vice versa, gain on junk food like sweets and fast food.

If you want to consistently gain weight and don't know how to increase your calorie intake, here is a list of foods that will allow you to do this without harming your health:

• buckwheat
• durum pasta
• oatmeal
• any chicken meat
• veal
• pork is not fatty
• any fish
• vegetables, the more the better
• oil (natural 82%)
• cream cheese
• sour cream
• whole milk
• heavy cream
• any cheese
• protein shakes
• peanut butter
• olive oil
• additional sauces and dressings

So you make food tastier and enrich it with healthy fats. I prefer to fill the calorie deficit this way, instead of going to McDonalds and stocking up on several burgers at a time.

Your well-being will improve, you will become more cheerful and energetic, and your stomach will thank you.

Note: These products have significant energy value. Therefore, try not to overdo it, and clearly calculate the required number of calories.

Without proper nutrition, any supplements and sports nutrition turn into a waste of money.. I will probably be the first to advise you to prefer a couple of kilos of good meat to a can of protein. But I hope you already know this without me.

For those of you who don't have a diet problem, below is a list of supplements that enhance the effects of this training method.

Pre-workout complexes

I prefer to train with pre-trainings on drying, because with a low calorie intake, there is no longer any strength left for a normal training intensity. But with mass gain, you also need to give all your best, and if you are straight, then you also invest in 1 hour, maximum finish the workout in 1 hour and 20 minutes.

Choose a mixture with a moderate content of stimulants.

Protein

In my opinion, the most palatable protein is strawberry or banana. And there you can safely take it without additives. Oh yes, by firms, take any in a store that you trust. I personally prefer Optimum Nutrition. But you can take another brand of whey concentrate, this is the best option in terms of price-quality ratio.

The most optimal composition without any "surprises" in the form of an imaginary high content of amino acids that are easily digestible or a large amount of fat with carbohydrates, which are already enough in the diet.

The calculation of the daily value should be done based on your daily protein intake and the amount that you get from food. Personally, I drink one or two scoops in the morning and the same after a workout.

BCAA

I use this supplement in the morning and after my workout, and can also take it in time if I didn't eat well that day. It helps keep muscles from breaking down, especially in the morning and after a workout when cortisol levels rise. You can take from 5 to 30 grams. It's basically the same protein, but it's a very fast-digesting protein that gets into the bloodstream faster than protein from chicken breast or even eggs. If money is tight, you can do without it.

Creatine

I already wrote about him. This proven and effective sports nutrition will help you train harder and recover more efficiently. Highly recommend. Beginners can start using it no earlier than after half a year of training, and preferably a year later. So you will accelerate your body's own potential and then strengthen your capabilities. It can be taken 5 grams on an empty stomach with grape juice or honey. I personally take it in cycles, I think it works better this way.

Endurance is one of the most important goals, trying to achieve which you will increase the strength and duration of muscle work, which will improve the quality of life outside the gym.

This 5 day mass training program is an effective split that increases endurance, mobility and core strength along the way because it targets a large number of muscle groups and gives them time to rest and recover.

When you start lifting comparatively heavier weights, your form will be out of proportion due to individual muscle weakness, lack of stamina and mobility. Let's try to avoid these problems.

Warm up

As a pre-warm up, start with 3 minutes of walking alternating with 30 seconds of high-intensity sprinting. Finish with 90 seconds of walking.

Such stress will prepare the body for a large anaerobic load and raise the overall temperature.

Hitch

I don't like to quote research, and I certainly won't go into the science, but high-intensity interval training is guaranteed to increase muscle strength and quality.

Plan:

• 5 minutes. walking at a fast pace
• 30 sec. running
• 30 sec. walk
• 30 sec. sprint
• 30 sec. walk
• 45 sec. sprint
• 1 min. walk
• 1 min. running
• 1 min. walk
• 30 sec. sprint at top speed
• 1.5 min. slow walking with gradual stop

It may sound like a special formula, but it really isn't. The above plan is just a sample template and does not need to be followed exactly.

I just want you to understand the importance of pre-warming up the body in preparation for relentless strength training.

Don't get hung up on split seconds if you have low stamina and increase your walking (rest) periods and try to rest less.

5x5 weight training program

The approximate schedule of classes for 5 days a week is as follows:

• Day 1 - Complex A
• Day 2 - Complex B
• Day 3 - Complex C
• Day 4 - Complex D
• Day 5 - Complex E
• Day 6 - Rest
• Day 7 - Rest

The advantage of starting Monday is that while everyone is benching and fiddling with dumbbells, you can deadlift on the other side of the room.

I would also suggest adding 20-30 minute post-workout cardio sessions at least twice a week to stimulate muscle growth and recovery.

While working out at the gym five times a week to build muscle mass, you should eat a lot of healthy and balanced food. Chicken, broccoli, sweet potato, potatoes, bacon, ground beef, plenty of vegetables and whey protein will provide your body with everything you need for growth, strength and agility. The restoration of muscle fibers depends on the optimal diet and proper sleep patterns. Believe me, going to the gym and dragging heavy iron is not the most difficult task.

Complex A

Complex B

Complex C

Complex D

Complex E

* - For planks, the number of repetitions is counted differently. Performing the bar in three sets of one repetition, recording the result of each of them. Next time, try to stand in one approach longer than the total time of the previous three. Reduce the rest time to 60 seconds, and try to tighten the abs and core muscles as much as possible, and do not arch your back.

*** - There are many variations of calf raises: sitting, standing, standing on a shin machine, standing in a Smith machine. Choose from them the most suitable for you.

If you had the courage to take on such a tough training, leave a comment below. Come back after 8 weeks and share your progress.

This program is well suited for both beginners and athletes who have returned to strength sports after a long break. Its main advantage is simplicity.

What is the essence of the training program

The program consists of five exercises:

1. Back squat: 5 sets of 5 reps.

2. Bench press: 5 sets of 5 reps.

3. Deadlift: 1 set of 5 reps.

4. Bench press standing: 5 sets of 5 times.

5. Bent Over Row: 5 sets of 5 reps.

These exercises consist of two workouts:

1. Workout A: squat, bench press, bent over row.
2. Workout B: squat, bench press, deadlift.

You work out three times a week and constantly alternate workouts A and B. Rest at least one day between two workouts.

Here is a sample workout schedule for the week:

1. Monday: workout A.
2. Tuesday: rest.
3. Wednesday: Workout B.
4. Thursday: rest.
5. Friday: Workout A.
6. Saturday and Sunday: rest.

You start the next week with Workout B.

To keep track of your progress and keep track of your progress, you can download the StrongLifts 5x5 app. It has a schedule with exercises that you can customize for yourself. You mark completed sets and reps right during your workout, after which the rest timer starts.

Also in the application there is a video with exercise technique, a history of training, and after the first three classes, you can track your progress.

The paid version has a warm-up set chart, a pancake calculator, integration with Google Fit and Health (iOS), the ability to mark sets without unlocking the screen.

What weight to start

If you are already familiar with the exercises and doing them with the correct form, choose the maximum weight with which you can complete five sets of five reps.

If the exercises are new to you or you haven't done them for a long time, start with half of your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (bar bar without plates).
2. Deadlift: 40 kg (hang two 10 kg pancakes on the bar).
3. Bent over row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks, you will be very light, but the weight will increase rapidly. In four weeks, you will be squatting 30 kg more, bench press 15 kg more.

Start back squatting and you can reach 100kg in 12 weeks.

How to increase weight

1. Squats. If you were able to complete five reps on all five sets, next time add 2.5 kg - small pancakes of 1.25 kg on each side. If you can't do five reps, keep using that weight until you can.
2. Bench press, barbell press, bent over row. Men add 2.5 kg, women - 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg on each side. The deadlift engages more muscles, so you can increase the weight faster.

If there are no 1.25 kg pancakes in the gym, buy your own and wear them to workouts.

How to warm up

Avoid doing cardio before your workout: it can tire your leg muscles before squats. Three to five minutes of brisk walking or gentle jogging will suffice.

If you're doing exercises with an empty bar, you don't need warm-up sets because the weight is too light. You can do two sets of five.

As you move up to heavier weights, warm-up sets are a must. They allow you to warm up the target muscles and test your technique.

Perform two warm-up sets of five reps with an empty bar. After that, add 10-20 kg each and perform 2-3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting the set with working weight.

How much rest between sets

At first, because of the light weights, you will not need a long rest. But when the weight starts to increase, it may take longer to recover from the set.

1. 1.5 minutes if you completed the last set without much effort.
2. 3 minutes if you had to try hard to complete the set.
3. 5 minutes if your last rep went to muscle failure.

You can also navigate by your breathing. If during the exercise you have, rest until it is fully restored.

What are the goals and timing of the training program

Plateau: what to do when there is no progress

The first thing to do if you fail to complete the set is to rest longer. Put down the barbell and wait 5 minutes and then try again.

If it didn't work this time, check if there are any errors:

1. They warmed up badly: the lack of warm-up approaches makes you work on cold muscles, and the excess tires them.
2. They did it with bad technique. The wrong rod trajectory increases the risk of failure.
3. Missed a workout. If you don't load your muscles consistently, you won't grow.
4. Did too much cardio or extra exercise, which slowed recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. Didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, it's worth reducing the weight or the number of sets and reps.

How to reduce the load

You will not be able to add weight all the time, sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three reps.
3. One set of three reps and two sets of three reps with -5% of the weight.

You can also reduce the weight to 10% of the worker and add it again, watching the technique and correcting your mistakes.

Why is this training program effective?

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain balance, which additionally loads the muscles.
2. Minimum equipment. All you need is a barbell and a bench, so you can do 5×5 at any gym or garage.
3. Multi-joint exercises. Compound exercises involve more muscles and thus allow you to lift more weight.
4. Easy start. Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity. The workouts are hard but short. You finish before you get tired, so you always stay focused.
6. progressive overload. Constant weight gain forces your body to adapt faster. Muscles get bigger, bones and tendons get stronger.
7. Clear plan and confidence. You know what to do in every workout and you know the program is working.
8. Excitement. You are wondering how much weight you can reach, how long you can increase the weight. This adds excitement and makes many challenge themselves.
9. Simplicity. No need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. It is suitable for different ages, including healthy teenagers and people over 40 years old.

Of course, not everyone will like this program. For example, if you like variety, five exercises performed every day will quickly bore you. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is perfect for you and will help you achieve good results.

The 5x5 workout program is the simplest and most effective way to get stronger, build muscle and burn fat. Thousands of people have used it to change their bodies. It is very simple and involves only 3 workouts per week lasting 45 minutes each.

The 5×5 program includes 5 basic exercises: squat, bench press, deadlift, military press and bent over row. You do 3 exercises in each workout 3 times a week for 45 minutes. Squats are done every workout.

The 5x5 program calls for 5 sets of 5 reps on all exercises except the deadlift, which requires 1 set of 5 reps. Squats will help you improve your deadlift results because they work many of the same muscles.

Unlike most other bodybuilding programs, here you don't have to achieve muscle failure, pumping, or muscle pain. Your goal is to increase working weight. How? Start with light weights, focus on proper technique, and add 2.5kg each workout for as long as you can. This is the easiest way to get fast results.

The 5×5 program consists of two complex workouts:

• Workout A: Squats, Bench Press, Bent over Rows
• Workout B: Squat, military press, deadlift

You train three times a week, alternating workouts A and B, resting at least 1 day between them. Never train 2 days in a row as the body needs rest to get stronger.

Most people train on Monday, Wednesday and Friday. But you can do it on Tuesday, Thursday and Saturday or Sunday, Tuesday and Thursday. If you start exercising 3 times a week and resting at least 1 day between 2 workouts, you will build strength.

When you start the 5×5 program, you will start with workout A, and after 2 days do workout B. In total, in the first week you train according to the A / B / A scheme, in the second - B / A / B, in the third - A / B /A and so on.

The chart looks like this:

Week 1

Week 2
Further, these programs simply alternate. Everything is very simple.

All repetitions in all sets are performed with the same weight, except for light warm-up sets.

Your goal is not to achieve a pump or muscle soreness (although this is possible after working with heavy weights), but to increase the weight in each workout. If you're doing 5 reps on each set of an exercise, add 2.5kg to the bar next time. On the 1x5 deadlift, add 5kg each time.

Do not immediately start working with too heavy weights, otherwise you will experience pain, which can cause you to miss a workout. Start with light weights so that your body can adapt to the loads. Don't forget to add 2.5kg per workout (30kg per month) to your squats.

If you're doing free-weight exercises like the squat, bench press, and deadlift without breaking form, start with 50% of your 5RM. If you have never worked with free weights, have not trained for several years, or do not know what a 5RM is, then start with the following loads:

• Squat, Bench Press, Military Press: 20kg (Empty Olympic Bar)
• Deadlift: 40kg (empty Olympic bar + 2 x 10kg discs)
• Bent Over Row: 30kg (empty Olympic bar + 2 x 5kg discs)

You'll start with heavier weights in the deadlift and bent over row because it's impossible to do these exercises properly with an empty bar. With each new repetition, the bar should touch the floor.

Your first 2 weeks of training on the 5x5 program will look like this:

Week 1

Week 2
The deadlift uses more muscles than other exercises, so it will take you less time to progress. As soon as you reach 100 kg in working weight, add 2.5 kg to the bar with each workout.

If these weights seem easy to you, remember that you will be adding 2.5 kg each workout. This means you will be squatting 50kg in 4 weeks, 80kg in 4 weeks and 100kg in 12 weeks! And all this in 5 sets of 5 reps! This weight is much more than what most guys in the gym use. In general, do not forget about what you have to do.

You will not always gain weight. After a while, it will become difficult for you to do 5 reps. You may not be able to follow the 5x5 protocol. Don't stop - just try again at your next workout. If that doesn't work, don't worry, there are plenty of ways to get over a plateau. Now the important thing is that you just get started!

5x5 Straight Program - 5×5 Scheme Videos

I wanted to demonstrate that the 5×5 program is so simple and clear that any of you can follow it. Therefore, I recorded 2 videos in which I complete workouts A and B.

In them you will see what you have to do in 8-9 weeks. Note that it takes me less than 30 minutes to train.

History of the program 5×5

The basics of the 5×5 program were compiled by Arnold Schwarzenegger's mentor Reg Park in 1960.

Over the past 60 years, many people have written about it, so I did not invent anything new.

I came across the 5×5 program in 2003. Then I trained up to 6 times a week, spending 2 hours in the gym, reaching muscle failure in each set and experiencing muscle pain every day. Unfortunately, I did not know other training approaches.

Over time, I realized - I have large, but weak muscles. After a long search for a solution to the problem, I found that in order to develop strength you need:

• Use free weights, not machines.
• Perform multi-joint exercises that are not isolating.
• Build up working weights without reaching the pump and without achieving the appearance of muscle pain

Everything became clear to me. I began to look for a program that would make me stronger. On one forum, a guy advised me the good old "5 × 5".

I tried it and I was very pleased with the results. Since then, the program has become the basis for my training.

Where to begin?

The best way to find out if the 5×5 program will make you stronger is to try it for 12 weeks. Start with the following steps:

1. Watch this video and you will see that the program is so simple that any of you can follow it.
2. Use my tables - it will motivate you and let you see how much stronger you will be in 12 weeks.
3. Choose a gym - all you need is a power rack, bench, bar, and weight plates.
4. Download the 5×5 app and it will show you which exercises to perform and with what weight, as well as how long to rest between sets. It is free and suitable for iPhone and Android OS.
5. Take advantage of my daily advice - many guys read my daily motivation letters first thing in the morning. They claim it helps them stay on track and keep hitting the gym. You can check out my tips here.

Apply the acquired knowledge in practice. Only through action will you become stronger.

Goals

Strength Development

In ancient Greece, the wrestler Milo of Croton, preparing for the Olympic Games, developed strength by carrying a newborn calf on his back every day. As the animal grew, it became heavier. Such training stimulated the athlete's body to increase strength and muscle mass. He turned Milo into the strongest wrestler of his time.

Perhaps this is just a legend, but practice shows that the 5 × 5 program helps to become stronger without muscle failure and pumping. You start with light weights, master the technique of performing exercises and constantly increase the load. Do this for as long as you can and you will get stronger.

The 5×5 program will allow you to build real strength, which some call "functional." You just need to adhere to the following basic provisions:

• Free weights. Machines balance the weight for you, which leaves the stabilizing muscles weak. With free weights, the opposite is true. They develop real strength, so in the 5×5 program we use only them.

• Basic exercises. In everyday life, we rarely do movements similar to bending our arms for biceps. Several muscle groups are always involved in carrying or lifting heavy objects. Therefore, in order to become stronger, you must do exercises that mimic human movements - deadlifts, squats, etc.

• Barbell. Squatting with a 180kg barbell on your back is easier than squatting with 90kg dumbbells in each hand. It's also much easier to add 2.5kg each workout with a barbell than with dumbbells. The 5×5 program suggests the use of stays as it allows you to lift more weight and progress more easily.

• 5 repetitions. You can lift more weight at 5 reps than at 8, 10, or 12. The more reps you do, the more tired you will be and the worse your technique will become. The 5x5 program only works for 5 reps.

• Frequency. The more often you do the exercise, the better the technique becomes and the more effective the workout. Following the 5×5 program, you will do each exercise several times a week, as this is the key to building strength.

Remember that building strength is a marathon, not a sprint. Do not immediately start working with large weights in the hope of speeding up the appearance of results. By doing so, you will only get muscle pain, a desire to skip a workout, and an early plateau. Start with a light weight, build it up with each workout, and then you can become stronger at a steady pace.

If you can squat 140kg with your hips below parallel to the floor, you are too strong for a 5×5 program. You need a more advanced technique. But if you can't squat 100kg without losing form, then the 5×5 program is the easiest way for you to quickly build strength.

Building muscle mass

To build muscle, you don't have to do 10 exercises in every workout, work your muscles from different angles, and reach muscle failure or muscle pain.

Instead, you just need to get stronger. Because the stronger you are, the more weight you can lift and the more muscle you can build. Therefore, the athlete who presses 140 kg has more pectoral muscles than the one who barely presses 60 kg.

It also explains the fact that most successful bodybuilders from Reg Park to Arnold Schwarzenegger to Ronnie Coleman have deadlifted over 300kg.

Many guys think they can't build muscle with a 5×5 program because it only includes 3 exercises. However, the key to building muscle is not the amount of exercise, but the intensity.

Exercises such as squats and deadlifts are called complex exercises because they involve several muscle groups at the same time.

Let's see how the 5×5 program will work every muscle in your body.

• Press. The abdominal muscles help maintain balance in exercises such as squats, deadlifts, and military presses.
• Shoulders. The muscles of the shoulders are actively involved in the army press and bench press.
• Breast. Lifting 100kg in the bench press on a horizontal bench, you can pump up massive pectoral muscles.
• Arms. The biceps are involved in the barbell row, bench press, and military press. In addition, in all exercises you tightly squeeze the bar of the bar, so the muscles of the hands are almost always involved.
• forearms. Again, since you are squeezing the bar tightly in all exercises, you will promote the growth of the muscles of the forearm.
• Trapeze. The trapezius muscles will become huge by the time you can overpower 180 kg in deadlift.
• Hips. Once you can squat with 140 kg, you will definitely have to buy a new pair of jeans due to the increased thigh muscles.
• Back. Forget about the pull of the upper block to the chest! The heavy deadlift and bent-over row build the massive V-back that every lifter dreams of.
• caviar. Calf muscles work out squats and deadlifts.

weight loss

Weight loss on the 5×5 program depends on the number of calories burned. How can this process be accelerated? Increase working weights. If you begin to squat with 140 kg on your shoulders, then turn into a real fat burning machine.

In addition, you can add half an hour of cardio after strength training to burn extra calories and speed up weight loss. And don't do cardio on the days your body needs to recover! To lose 500 grams of fat per week, you need to maintain a 20% calorie deficit.

Fat burning

Lifting weights builds muscle, burns calories, and boosts metabolism.

Meanwhile, most people are trying to lose weight by eating fewer calories and not exercising. But few people can stick to low-calorie diets for a long time. In the end, people tend to break down, gain even more weight, and become fat, weak, and unattractive.

Others try to get rid of fat with cardio alone. They don't realize that a half-hour cardio session only burns about 400 calories, which is the equivalent of 1 Big Mac.

In fact, when burning fat, weight lifting should always take precedence over cardio for the following reasons:

• Burning calories. The heavier the weight, the higher the intensity and the more calories you burn. Especially if you do complex exercises like squats. This is why strength athletes can eat more than the average person and not gain weight.

• Acceleration of metabolism. This phenomenon is called post-exercise oxygen consumption. That is, after strength training, the body burns more calories for several hours.

• muscle building. Cardio and a low-calorie diet do not lead to muscle gains like strength training does. The stronger you get, the more weight you can lift and the more muscle you build.
• slim physique. Muscle is denser than fat. Lifting weights allows you to build muscle, lose fat, and look leaner than you were before for the same body weight.

Mass gain

Some guys (and a lot of women) think that strength training will turn them into bulky athletes like Arnold. However, they do not understand that for this you need to consume a lot of food. This means that a 5×5 program alone is not enough to make it "unwieldy".

To gain mass, start with three meals a day. A month later, eat four times a day, and a month later - five times. Take your time, give your body time to get used to a large amount of food.

Exercises

Squats

Barbell Squats

Squats work the muscles of the back of the thigh, quadriceps, buttocks and calves. The muscles of the abdomen and lower back are also involved as stabilizing.

Squats stimulate the production of testosterone and growth hormone more actively than, for example, leg presses. That is why they are a decisive factor in building strength and muscle mass.

Many people are afraid to do squats because they think they will hurt and hurt their knees. However, the key to safety lies in proper technique. Here are some tips for this:

• Pull your hips back as if you were sitting in a chair
• Spread your knees outward (do not bring them together) and keep them in the same direction as your toes
• Lower yourself into a squat until your thighs are parallel to the floor.

Parallel squats will strengthen your knees, not hurt them.

There are many different types of squats. On the 5×5 program, you will position the bar just below your upper back. This will take the load off your knees and transfer it to your hips.

It is safest to squat in a power rack, because if you can't master the repetition, then just drop the barbell on the limit bars.

Bench press

Bench press, lying on a horizontal bench

The bench press works the shoulders, triceps, and chest. As stabilizing, it involves the muscles of the abdomen, back and biceps.

Lower the bar to your chest, then lift it up until your arms are fully extended. Place your elbows at a 45 degree angle to your body. You should go through a full range of motion - this will build more strength and muscle.

You can lift more weight with this upper body exercise than with the military press.

The 5×5 program does not include incline presses because it is not possible to isolate the upper or lower chest muscles. The chest muscles contract as a whole.

To avoid injury, press inside a power rack. If you can’t master the repetition, then just drop the barbell on the restrictive bars. If there is no power rack in the hall, ask someone to secure you. Also, don't put clamps on the bar so you can tilt the bar to the side in case of failure and drop the cargo disks.

Deadlift

"There are many programs out there to help you progress in your deadlift and set personal bests."

The deadlift mainly targets the thighs, glutes, quadriceps, and adductors. It perfectly stimulates the production of growth hormone and testosterone, so it is crucial for building strength and muscle.

To avoid lower back injuries, always keep your back straight.

• Raise the weight by pushing off the floor with your heels (as in the platform leg press).
• Keep the bar in contact with your feet.
• When the bar reaches the level of the knees, bring the hips forward.
• Finish the lift when your legs are fully extended.
• In the upper phase, do not take your torso back.
• Place your feet approximately shoulder-width apart

On the 5x5 program, the deadlift is only done for 1 set of 5 reps because doing it for 5 sets after squats is very hard. You will quickly begin to skip reps and reach a plateau.

The recommended starting weight if you have never deadlifted before is 40kg. This means that you will need to use small diameter weight plates, which means the bar will be closer to the floor. Since the bar should be at mid-calf level when you start the row, place a pair of weight plates under the bar.

Army barbell bench press

The military press works the shoulders, triceps, and upper pecs. As stabilizing, it also involves the muscles of the legs, back, abdomen and trapezium.

As with other exercises, always keep your back straight to avoid injury to your lower back and other parts of your body. Spread your legs shoulder-width apart and do not bend.

You can also perform an army bench press in a power rack. If the height of the ceiling does not allow you to work in full amplitude, then as an alternative, you can perform the exercise while sitting. However, in a sitting position, the abdominal muscles will not be so actively involved.

Bent over row

Bent-over barbell row

Bent Over Rows work your upper back, trapezius, lats, and biceps. As stabilizing, it involves the muscles of the lower back, abdomen and legs.

To avoid lower back pain, keep your back straight.

With each repetition, the bar should touch the floor, as with the deadlift. Pull your knees back to make room for the bar to move. The torso can be slightly lifted when pulling. If the torso rises more than 15°, then this means that you have chosen too heavy a weight.

The recommended starting weight, if you've never done a barbell row before, is 30kg. This means that you will need to use small diameter weight plates, which means the bar will be closer to the floor. Since the projectile must touch the floor surface in each repetition, place a pair of cargo disks.

Frequently asked Questions

Why is the deadlift only done in one set?

Because the deadlift engages more muscles than any other exercise, and

allows you to lift a lot of weight, it takes a lot of strength. It is even more difficult to perform it in 5 sets after squats.

The first time, when the weights are light, you can deadlift in 5 sets. But then it will be very difficult for you to cope with such a volume of work, which can lead to a plateau.

How much time do you need to rest between sets?

At the beginning of the program, when the weights are light, you do not need to rest for a long time. When the weight increases significantly, then follow these recommendations:

• 1.5 minutes if last set reps were easy
• 3 minutes if last set reps were difficult
• 5 minutes if you couldn't complete all reps on your last set

Pay attention to the pulse. For example, I often pant after five heavy reps of squats. When my heart rate returns to normal, it usually means I'm ready for the next set.

During the warm-up, do not rest between sets. Just add weight to the bar and keep going.

How much time should I rest between exercises?

You don't need to rest between exercises. I unload the bar after the squat, prep for the bench press or military press, and then move on to the warm-up with an empty bar. By then my CNS is recovering.

At what pace should repetitions be performed?

After the first 12 weeks, when you gain experience and perfect your technique, lift the weight as fast as you can. When lowering the weight, control it and don't drop it.

Rapid weight lifting is the key to increasing the load, and hence the strength.

What should a warm-up look like?

Start with 2 sets of 5 empty bar reps on the squat, bench press, and overhead press. Then add 10-20 kg and do 2-3 more repetitions. Continue adding 10-20kg, doing 2-3 reps per set, until you reach your working weight. Do not rest between these warm-up sets.

This means that in the first weeks there will be no warm-up as such in these exercises, since you will work with an empty bar. But as soon as you reach 30kg in working weight, then perform 2 sets with an empty bar.

Deadlift and bent-over row with an empty bar will not work, because the projectile must touch the floor. Plus, by the time they are completed, you will already be warmed up by the previous exercises. Therefore, cargo disks are already used here.

Never do heavy sets without warm-ups. This can damage equipment and increase the risk of injury.

How should I breathe while exercising?

Do not think about it and you will do everything right. Strength training is not running. Just stay tight. If you pick up a heavy projectile from the floor, you automatically take a big breath and hold your breath.

• Squats. Take a deep breath in the upper phase, hold your breath, do a squat, and then exhale.

• Bench press. Take a deep breath in the high phase, do as many repetitions as possible, exhale in the high phase when you feel the need. I often do 3 or even 5 reps on one breath.

• Deadlift. Take a deep breath in the lower phase, lift the weight, exhale in the upper phase. You can exhale after lowering the weight.

• . Take a deep breath in the lower phase, do as many repetitions as possible, exhale in the upper or lower phase when you feel the need.

• Bent over pull. Take a deep breath in the bottom phase, do as many reps as possible, exhale in the bottom phase when you feel the need.

Can I change the order of exercises?

No. The order of exercises is not random and is set in such a way as to achieve the best results.

Can you do workout A and B on the same day?

No. You could do this in the first weeks when the weights are still small, later on you will not be able to do it.

If you feel like you could do more, just increase the weight. Add 5kg to the bar instead of the usual 2.5kg.

Can I train two days in a row?

No. The body needs rest to recover and build muscle. If you feel that the training is easy, just increase the working weight.

What if I couldn't complete 5 reps?

Wait 5 minutes for your CNS to recover. Then do the next set with the same weight and try to do 5 reps.

If you missed reps in all 5 sets, then don't increase the weight by 2.5 kg in the next workout, but work with the same one.

Here are a couple more tips:

• Never do more than 5 reps in 5 sets with the same weight. If in the fifth approach you could only do 3 repetitions, it is unnecessary to do the sixth.

• Don't lose weight while exercising. If you did 5 reps on the first set but only 3 on the second, don't drop the weight, but try your best to complete the prescribed program.

What if I still can't handle the weight for all reps?

If you can't follow the 5×5 protocol for three workouts in a row, reduce the weight by 10% for that exercise alone. This will give your body extra rest and also help you avoid a psychological plateau.

How long should I follow the 5×5 program?

As long as you keep getting stronger. 12 weeks is just the beginning. Many guys stuck with the program for 16, 24 and even 52 weeks!

You'll know it's time to upgrade to a more advanced program when you're unable to add 2.5kg every workout.

Can a woman train on the 5x5 program?

Yes, but there may be some differences:

• An empty neck can be too heavy. My friend, for example, does goblet squats and deadlifts with kettlebells, and bench presses with dumbbells.

• Truck wheels with even lighter weight will be required. Adding 2.5 kg to the bench press and military press each workout can be too much for a woman, as she tends to have smaller upper body muscles than a man.