Workout Routine

Big 5 SL 5x4

by JimBlitz

Big 5 lifts at 4 sets each (2DL)

Workouts

Big 5

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

overhead press

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

seated cable row

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

bench press

4 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

trap bar deadlift

2 sets

In between day

Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Pull-ups

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Dips

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

lateral raise

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

Barbell Curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

tricep pushdown

3 sets

Ab burnout/wrist roller

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Ab burnout/wrist roller

2 sets