Workout Routine

My 5x5 Routine

by benji216

Running 5 x 5

Starting TM is 90% of 1RM.

Workouts

Workout A

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec
5
100% 1RM
10
100 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

5 sets

dumbbell 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
5
100% 1RM
5
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

dumbbell row

5 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
5
100% 1RM
5
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5 sets

Workout B

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec
5
100% 1RM
10
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bulgarian split squat

5 sets

seated 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
5
100% 1RM
5
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated overhead press

5 sets

Straight leg deadlift

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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Straight leg deadlift

1 sets