You will be resting and focusing more on your recovery.įirst set 135x5, second set 185x5, followed by three sets of 225x5. Bench press, dumbbell press, shoulder press, curls. The choice of accessory exercises will contribute to more strength on your compound lifts. Allows entire body to be worked at each workout session. Since 5x5 has us using only one exercise per muscle group, all those maximally effective reps per muscle have to come from one exercise. So skipped sessions are not a problem as would be with split routines. To design a 5x5 program you can either do a split routine in which you do the upper body one day and lower body the next training session. My twist on 5x5 keeps the weight heavy like the others, but differs in two key areas: Rest up to 3 minutes between sets for exercises that require using multiple large muscle groups like bench press, squats, and deadlifts. So, 5 workouts per week, 5 different days.ĥx5 Workout Fun workouts, Weight training workouts, Workout From Īlso this workout should not be exceeded for more than 4 weeks as it could lead to injury. Madcow’s 5×5 is a workout program that increases total body strength and begins with 4 sets of 5 reps with weight that gradually increases until the final heavy, 5th set.ĥX5 Workout Vs Split Routine, Another similarity between them is that they are both made up of basic, compound movements and focus on strength development.

Train three days per week for three months.

5x5 rest time