Are you tired of spending hours in the gym without seeing significant gains in your strength and muscle mass? The 5×5 workout routine might be just what you need to break through your plateau and start making progress toward your fitness goals.
In this blog post, we will dive into the details of the 5×5 workout routine, including what it is, how to do it, and the benefits it offers. Whether you’re a beginner looking to build a strong foundation or an experienced lifter wanting to take your gains to the next level, the 5×5 workout routine can help you achieve your goals. So, get ready to learn how to maximize your time in the gym and build the body you’ve always wanted with the 5×5 workout routine!
How To Do A 5×5 Workout
The 5×5 workout routine is a simple but effective program that involves performing five sets of five repetitions of compound exercises. The goal is to increase the weight you lift each session, gradually building strength and muscle mass over time. Here’s how to do a sample 5×5 workout:
Squats
Start with the barbell resting on your shoulders, feet shoulder-width apart. Keep your chest up, core tight, and back straight as you lower yourself down until your thighs are parallel to the ground. Push through your heels to stand back up. Perform five sets of five repetitions, increasing the weight of each set if possible.
Bench Press
Lie down on a flat bench, feet flat on the ground, and grip the barbell with your hands slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows at a 45-degree angle. Push the barbell back up to the starting position, locking out your elbows at the top. Perform five sets of five repetitions, increasing the weight each set if possible.
Deadlifts
Stand with your feet shoulder-width apart, with the barbell on the ground in front of you. Bend down and grip the bar with your hands shoulder-width apart. Keep your back straight, lift the bar up to your hips, and stand up straight, squeezing your glutes at the top. Lower the bar back down to the ground. Perform five sets of five repetitions, increasing the weight each set if possible.
Overhead Press
Stand with your feet shoulder-width apart, with the barbell resting on your shoulders. Press the barbell overhead until your arms are fully extended. Lower the barbell back down to your shoulders. Perform five sets of five repetitions, increasing the weight of each set if possible.
Bent-Over Rows
Hold the barbell with a shoulder-width grip, and hinge forward at the hips until your torso is parallel to the ground. Keep your back straight, and pull the barbell up towards your chest, squeezing your shoulder blades together at the top. Lower the barbell back down to the starting position. Perform five sets of five repetitions, increasing the weight of each set if possible.
It’s important to remember to warm up before starting your 5×5 workout, with some light cardio and stretching. It’s also crucial to use proper form for each exercise and to rest for at least 2-3 minutes between each set. With consistency and dedication, the 5×5 workout routine can help you build mass, strength, and more.
5×5 Workout Variations
The 5×5 workout routine is a popular strength training program that can be customized in various ways to suit individual needs and goals. Here are six variations of the 5×5 workout in detail:
Strong Lifts 5×5
This is the original 5×5 program that was created by Mehdi Hadim in 2007. It consists of the following exercises: Squat, Bench Press, Deadlift, Overhead Press, and Barbell Row. The program recommends starting with an empty barbell and gradually adding weight each session. The program also includes a reload week to help prevent injuries and allow for recovery.
Mad Cow 5×5
This program is a modified version of the Strong Lifts 5×5 and is designed for intermediate lifters. The main difference is that Mad cow 5×5 includes a weekly progression system, with increases in weight every week. The program also incorporates a range of assistance exercises such as pull-ups, dips, and calf raises.
Bill Starr 5×5 Workout
This program was created by Bill Starr, a legendary strength coach. It includes variations of the Squat, Bench Press, and Power Clean, along with other exercises such as the Incline Bench Press and Pendlay Row. The program emphasizes building strength and power through high-volume and heavy lifting.
Ice Cream Fitness 5×5
This program is a popular variation of the Strong Lifts 5×5, which includes additional exercises for hypertrophy and aesthetics. The program includes assistance exercises such as bicep curls, triceps extensions, and calf raises, in addition to the main compound lifts.
5/3/1 5×5 Workout
This program is a modified version of the 5/3/1 program, which incorporates a 5×5 workout routine for the main lifts. The program includes sets of 5 reps at 65%, 75%, and 85% of the lifter’s one-rep max, followed by a final set of as many reps as possible at 65%.
Phrak’s Greyskull LP
This program is a modified version of the Greyskull LP program, which includes a 5×5 workout routine. The program emphasizes building strength and mass through compound lifts, including the Squat, Deadlift, and Bench Press. The program also includes assistance exercises such as chin-ups and bicep curls.
It’s important to remember that each variation of the 5×5 program has its own strengths and weaknesses. It’s crucial to choose a program that aligns with your goals and current fitness level. Additionally, proper form, diet, and rest are essential to achieving maximum gains and minimizing the risk of injury.
Muscles Worked During 5×5 Workout
The primary focus of this workout is on compound exercises that engage multiple muscle groups, rather than isolation exercises that target a single muscle. The muscles worked during a 5×5 workout will depend on the specific exercises performed, but some common exercises in the 5×5 program include:
- Squats: Squats primarily work the quadriceps, glutes, and hamstrings, but also engage the core, lower back, and calves to a lesser extent.
- Deadlifts: Deadlifts work the posterior chain muscles, including the glutes, hamstrings, and lower back, as well as the quads and core.
- Bench Press: Bench press targets the chest, shoulders, and triceps, with some engagement of the biceps and upper back muscles.
- Overhead Press: Overhead press primarily targets the shoulders, but also engages the triceps and upper back muscles.
- Barbell Rows: Barbell rows work the upper back muscles, including the latissimus dorsi, rhomboids, and traps, as well as the biceps and forearms.
Overall, the 5×5 workout is a full-body program that targets multiple muscle groups and can help build strength and muscle mass.
FAQs
How often should I do the 5×5 workout?
The frequency of the 5×5 workout depends on your fitness goals and level of experience. For beginners, it is recommended to start with 2-3 workouts per week, while more experienced lifters can increase to 4-5 workouts per week. However, it is important to allow for adequate rest and recovery between workouts to avoid overtraining.
Can I customize the 5×5 workout to target specific muscle groups?
While the 5×5 workout primarily focuses on compound exercises that work for multiple muscle groups, you can customize the program to target specific muscle groups by adding isolation exercises. For example, you could add bicep curls or calf raises to your workout to target those specific muscles. However, it is important to maintain the balance of the program and not neglect compound exercises.
Can the 5×5 workout be used for fat loss?
While the 5×5 workout is primarily a strength training program, it can also help with fat loss when combined with a healthy diet and cardiovascular exercise. Building muscle mass can increase your metabolism, which can help you burn more calories throughout the day. Additionally, the compound exercises in the 5×5 program can be intense and require a lot of energy, which can lead to calorie burn during the workout. However, it is important to note that fat loss is primarily achieved through diet and cardiovascular exercise, so the 5×5 workout should be used in conjunction with these components for optimal results.