Workout Routine

5×5 MW Version 2026

by Marijn

3x per week, with 4th bonus session if times allows.

Session A – Squat / Bench / Row (Push + Delts focus) Primary goal: Upper chest, lateral delts, arms, rear delts 1 Low-Incline DB Press 2 Weighted Dips 3 Cable Lateral Raises
4 Chest-Supported Rear-Delt Flyes 5 Overhead Triceps Extension (DB or Rope) 6 Pec Deck Fly (high-to-mid) 7 Band Pull-Aparts

Session B – Squat / OHP / Deadlift (Pull + Posterior chain focus) Primary goal: Lats, rear delts, hamstrings, arms 1 Pull-Ups (weighted if possible) 2 Lean-Away Cable Laterals 3 Hamstring Curl (lying/seated) 4 EZ-Bar or DB Curls 5 Face Pulls 6 One-Arm Cable Row 7 Hyperextensions / Back Extensions

Session C – Squat / Bench / Row (Chest + Back refinement) Primary goal: Chest detail, lats, lateral delts, arms 1 Cable Flyes (mid-to-low) 2 Chest-Supported Row (different grip than BB row) 3 DB Lateral Raises (lighter) 4 Face Pulls 5 Incline DB Curls 6 Hammer Curls 7 Cable Rope Triceps Pushdowns

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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10
100 sec
4
85% 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

incline bench press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

dip

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
15
100 sec
2
85% TM
15
100 sec
3
85% TM
15
100 sec
4
85% TM
15 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

cable lateral raise

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

rear delt fly

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
70% TM
5
100 sec
3
70% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5 +
amrap
100 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

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
Prog. Overload
100 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

pullup

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

leg curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

face pull

3 sets

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
150 sec
2
80% TM
5
150 sec
3
80% TM
5
150 sec
4
80% TM
5
150 sec
5
80% TM
5 +
amrap
150 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5 +
amrap
100 sec

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5 +
amrap
100 sec

barbell row

5 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12
100 sec
4
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

cable fly

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10
100 sec
4
85% 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

chest supported rows

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
15
100 sec
2
75% TM
15
100 sec
3
75% TM
15 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

cable lateral raise

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

single arm triceps extension

3 sets