Workout Routine

Home Basic 5x5 Routine

by Anthony777

Basic barbell 5x5 for home gym.

Starting TM is 90% of 1RM.

Workouts

Workout A

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
75% 1RM
5
100 sec

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
80% 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

barbell row

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
4
55% 1RM
5
100 sec
5
55% 1RM
5
100 sec

overhead press

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
70% 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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
4
55% 1RM
5
100 sec

deadlift

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
65% 1RM
5
100 sec
3
65% 1RM
5
100 sec
4
65% 1RM
5
100 sec
5
65% 1RM
5
100 sec

curl

5 sets