Workout Routine

Custom 5x5

by colehole

5x5 with ancillary workouts

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec
5
75% 1RM
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 1RM will be suggested to increase next session.

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
72% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
77% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
82% 1RM
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 1RM will be suggested to increase next session.

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

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 1RM will be suggested to increase next session.

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

barbell row

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15 +
amrap
100 sec

Dips

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
85% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

skull crushers

2 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 1RM will be suggested to increase next session.

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

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
77% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
82% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
87% 1RM
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 1RM will be suggested to increase next session.

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

overhead press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec

romanian deadlift

3 sets

chinup

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

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
85% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

curl

2 sets

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

hanging leg raises

2 sets