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5x5 Workout Routine



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Five Sets of Five Reps

Full body and a split five sets of five reps workout routine for muscle size gain.

The 5×5 workout is an easy-to-adapt and time-tested routine that is ideal for both beginners and advanced lifters alike to gain maximum amount of size as efficiently and fast as possible.

The 5×5 routine is pretty simple. As the name states, it is five reps and five sets of each exercise. You get a 60 to 90-second rest break between each set and a 2 to 3 minute break between each exercise.

Now the basic 5×5 workout routine can be done either as a split or full-body routine. A full-body workout should be done either 2 or 3 times a week working out your entire body – both the upper and lower. The split routine, on the other hand, allows you to alternate upper body one day and lower body the next or any other combination that you’d like.

Here are two sample full body and split routines. Remember that the 5×5 routine is extremely adaptable so you can come up with combinations that work best for you and your goals. Regardless of what you choose, remember, as stated for, to keep your routines under an hour.

Full-body Routine:

Monday: Bench press, bent-over rows, squat and deadlift;
Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);
Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;

Split routine:

Monday/Thursday: Bench press, bent-over row, barbell curl and tricep push-downs;
Wednesday/Friday: Barbell squat, glute/hamstring kickback, seated calf-raise, hanging leg raises;

The 5×5 routine requires you to use the maximum weight you can lift. When you’re able to do 5 sets of 5 with that weight, increase the weight by 5 – 10% until you can again do 5 sets of 5… and so on. This is absolutely crucial for strength and size gains!

It doesn’t matter if you’re doing a full-body workout, a split routine or another modified version of this program, it is highly recommended that you do the program on a 12-week cycle. Meaning you should go at it hard for 12 weeks and at the end of the cycle take a week or two off from the gym to give your body a chance to recover.

So if you’re newbie or seasoned lifter, give it a try regardless!


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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