Workout Routine

My 5x5 Routine

by changhyosung

Starting TM is 90% of 1RM.

Workouts

Workout A

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
360 sec
2
85% 1RM
5
360 sec
3
85% 1RM
5
360 sec
4
85% 1RM
5
360 sec
5
85% 1RM
5 +
amrap
Prog. Overload
360 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

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

overhead press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
15
360 sec
2
85% 1RM
15
360 sec
3
85% 1RM
15
360 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
15
100 sec
2
85% 1RM
15
100 sec
3
85% 1RM
15
100 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
360 sec
2
85% 1RM
5
360 sec
3
85% 1RM
5
360 sec
4
85% 1RM
5
360 sec
5
85% 1RM
5 +
amrap
Prog. Overload
360 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

leg press

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

leg press

3 sets

Workout C

deadlift

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

deadlift

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

chest supported rows

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

chest supported rows

3 sets

curl

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

curl

3 sets