Workout Routine

My 5x5 Routine

by Frost

Starting TM is 90% of 1RM.

Workouts

Workout A (Monday)

deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

deadlift

5 sets

Workout B (OHP)

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

overhead press

5 sets

Workout C (Squat)

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

squat

5 sets

Workout D (Bench)

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

bench press

5 sets