Workout Routine

My 5x5 Routine

by nick121w1

Starting TM is 90% of 1RM.

Workouts

Workout A

Chest press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
8
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

Chest press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
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

incline bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
75% 1RM
10
100 sec
3
80% 1RM
8
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

tricep pushdown

5 sets

Cable front pulls

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
75% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
100 sec

Cable front pulls

5 sets

Dumbbell front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
10
100 sec
3
80% 1RM
8
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
100 sec

Dumbbell front raise

5 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
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

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
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

deadlift

1 sets