Workout Routine

5×5 + accessory work MW

by Marijn

Monday = 5x5 day

Tuesday = Accessory day Upper

Wednesday = Golf/active recovery

Thursday = 5x5 day

Friday = Accessory day Lower

Saturday = 5x5 day

Sunday = Rest

Alternating workouts

You should do workout A and workout B in an alternating fashion. For example:

Week 1

  • Workout A
  • Workout B
  • Workout A

Week 2

  • Workout B
  • Workout A
  • Workout B

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
85% TM
5
150 sec
3
85% TM
5
150 sec
4
85% TM
5
150 sec
5
85% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
85% TM
5
150 sec
3
85% TM
5
150 sec
4
85% TM
5
150 sec
5
85% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
85% TM
5
150 sec
3
85% TM
5
150 sec
4
85% TM
5
150 sec
5
85% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
65% TM
5
150 sec
3
65% TM
5
150 sec
4
65% TM
5
150 sec
5
65% TM
5 +
amrap
150 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
85% TM
5
150 sec
3
85% TM
5
150 sec
4
85% TM
5
150 sec
5
84% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 7.5 kg
2
75% TM
5
150 sec
3
75% TM
5
150 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

Accessory day Upper

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
75 sec

pullup

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
80% TM
9
75 sec
2
80% TM
9
75 sec
3
80% TM
9 +
amrap
75 sec

dip

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
75 sec
2
70% TM
10
75 sec
3
70% TM
10
75 sec
4
70% 1RM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 2.5 kg

incline bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

lateral raise

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

curl

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

single arm triceps extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 1 kg

face pull

3 sets

Accessory day Lower

box jump

Set
Intensity
Weight
Reps
Rest time
1
5
75 sec
2
5
75 sec
3
5
75 sec
4
5
75 sec

box jump

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
75 sec

chinup

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12 +
amrap
75 sec

dip

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

leg press

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
75 sec
2
65% TM
15
75 sec
3
65% TM
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

calf raise

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
75 sec
2
10
75 sec
3
10
75 sec

hanging leg raises

3 sets

ab wheel

Set
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec

ab wheel

3 sets