The 5×5 Workout Program


The 5×5 system is one of the oldest workout programs around. It has proven to be effective for beginners and intermediate trainees alike and is known to build good strength as well as muscle mass at the same time.

5×5 stands for 5 sets of 5 repetitions.

The program is based around compound movements like the squat, deadlift, bench press and overhead press.
A rep range of 5-8 reps per set is what will build muscle mass in most people, whereas lower reps (1-4) will primarily build strength. Anyway, to build bigger muscles, you have get stronger.

The problem with low-rep sets though is that they require weights so heavy that the potential for injury is greatly increased.

The 5×5 system therefore offers the best of both worlds, giving you progressive strength gains on a consistent basis while building good amounts of functional muscle mass all over the body at the same time.

The classic way to do the 5×5 is by doing two or three warm up sets with progressively heavier weights and then 5 work sets with the same heavy weight.The Basic 5×5 ProgramWeek 1:


  • Monday – Workout A
  • Wednesday -Workout B
  • Friday – Workout AWeek 2:
  • Monday – Workout B
  • Wednesday – Workout A
  • Friday – Workout BWorkout A:


  • Squat – 5×5
  • Bench Press – 5×5
  • Deadlift – 1×5Workout B:


  • Squat – 5×5
  • Overhead Press – 5×5
  • Barbell/Dumbbell Row or Pullup – 5×5Example: Squat

If 225 lbs is your current work weight in the squat then you would do 2-3 warm up sets with lighter weights:

  • 12 x 95 lbs
  • 8  x 135 lbs
  • 5  x 185 lbs

And then 5 sets of 5 reps with 225 lbs.

  • 5 x 225 lbs
  • 5 x 225 lbs
  • 5 x 225 lbs
  • 5 x 225 lbs
  • 5 x 225 lbs

Repeat the same scheme with the other compound exercises like bench press and deadlift, weights adjusted accordingly. When doing squats and deadlifts on the same day it’s wise to do only one work set (1×5) in the deadlift, since it works very much the same musculature as the squat. Heavy deadlifts are very demanding – and productive.

It’s important to really stick to those 5 reps in each set. Don’t do 4 reps or 6 reps, just do 5 every time. Take 1-2 minutes of rest between warm up sets and 1-3 minutes between work sets.


What About Additional Exercises?

Done seriously, the 5×5 program is very demanding. Keep in mind that you will start out with very light weights but keep adding weight to the bar every single workout or at least every single week.

You are always free to add more exercises like biceps curls, direct triceps exercises, ab work, calf raises and more. BUT this might very well overload your recovery capacities, making you hit a plateau sooner or later.

Don’t worry, doing the 5×5 with compound movements only will give you tons of muscle and strength all over your body without the need for extra exercises.

Variations Of The 5×5

You are free to experiment within the framework to see if that gives you better results. For example, you could include the warm up sets within the 5×5 scheme. It would then be something more like a 3×5 or even 1×5, since warm-up sets don’t count. Heavy work sets are what will build muscle and strength.

If you’re a beginner then always do the 5×5 with additional warm up sets beforehand, because you still need to learn good exercise technique.

Other options include reducing the intensity on the third workout by reducing the work weights by 50%. Or by doing only two workouts per week. Or replacing some of the exercises with similar ones that are equally productive. For example, people who have back problems can susbtitute the deadlift with trap bar deadlifts and the regular squat with hip-belt squats.

How To Progress

Keep adding 2.5 lbs per workout to the bar in the big lifts. If you stall, examine the reasons for that and make changes. You can switch to adding 2.5 or 5 lbs every week instead of every workout.

Since everybody is unique and has different bodies, metabolisms and lifestyles that affect recovery from hard workouts you might have to experiment a bit until you find the best 5×5 variation that works best for you. The key is whether or not you can continuously increase the weight on the bar every week while doing 5 sets of 5 reps without cheating.

If you can’t put more weight on the bar next week it means that you haven’t recovered properly. You have either consumed not enough calories and protein or you haven’t gotten enough sleep or you have tried to rush things in the gym too soon by lifting too heavy.

The bottom line is whether you’re getting a little bit getting stronger each week. As long as that happens, everything is fine and you don’t need to change things.

The beauty of the 5×5 workout program is that it can fit almost anybody. Hardgainers as well as beginners and intermediates will benefit most from it.

300 Reps, Bodyweights And Conditioning

300 Reps, Bodyweights And Conditioning

You already know the 300 Bodyweight Reps Program… It’s one of the fastest, simplest and easiest ways to get into shape with zero equipment. As a short reminder, it’s about doing 100 reps in each of these three bodyweight exercises.

  • Floor Pushups
  • 100 reps Freehand Squat
  • 100 reps
  • Ab Crunch
  • 100 reps

Now… let’s crank up the fun a bit and throw these two highly effective bodyweight exercises into the mix…

Bar Pullup

50 reps Do it in batches of 5 or 10 reps. Vary your grip in each set.

300 Reps, Bodyweights And Conditioning

Parallel Bar Dip

50 reps, Do them in batches of 5-10 reps. And… for fitness sake some conditioning (high intensity cardio) as well… See what this community thinks of it..


25 or 50 or 100 yard sprints. Do 10 sprints with 1 min. of rest in between each.Run as fast as you can over a distance of 25 to 50 to 100 yards (depending on how advanced you are – start short and easy). Warm up and stretch properly before sprinting and ease into it.

The Workout1.

Warm up thoroughly by jogging a few laps and stretching and flexing your muscles a bit.2. Do a warm-up cycle by doing 5-10 reps of every exercise. These warm-up reps don’t count!3. Train as hard as you can until getting all reps in. Do one set of every exercise, repeating the cycle.

If you fail doing the full amount of reps then try again in the next set. Do as many sets of every exercise as necessary. If it means squeezing out 100 singles then so be it.

300 Reps, Bodyweights And Conditioning

If you are very out of shape cut the rep numbers in half and build them up. If you are extremely out of shape then cut all exercises down to 10 reps maximum and increase the numbers with each workout. Start easy and build yourself up. Make sure you eat healthy and get enough sleep each night.The Yard “But where do I find bars for pullups and dips?”

Get creative! There’s lots of unused playgrounds around that have such bars. Most kids stay indoors these days, getting wasted on fast food and video games, so you likely won’t disturb anybody anyway. Or find a local gym where you can pull this off.

This program is not a maximum muscle builder but it will certainly make you fit, strong, healthy and lean in no time!

Done seriously, this workout is a real beast and will get you fit quickly. If you like, you can make it even harder by shortening the rest pauses between sets and exercises.