Workout Routine

Skipz 5x5 Routine

by Petra

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5
120 sec
5
85% 1RM
5 +
amrap
120 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5
120 sec
5
85% 1RM
5 +
amrap
Prog. Overload
120 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

bench press

5 sets

chest supported rows

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

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5
120 sec
5
85% 1RM
5 +
amrap
Prog. Overload
120 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
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5
120 sec
5
85% 1RM
5 +
amrap
Prog. Overload
120 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
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3 +
amrap
120 sec

deadlift

3 sets