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5x5 Training Programs

The document outlines two 5x5 training programs for building mass. The first program is for beginners and intermediates and involves exercises like flat bench press, bent over rows, and squats in a 5x5 rep scheme with 90 seconds of rest between sets. The second, more advanced program incorporates more volume and frequency with exercises split over Monday/Thursday and Wednesday/Friday, and is recommended for those with over a year of training experience who can successfully complete the first program. Both programs aim to progressively overload the muscles to build mass.

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Dragueur Charmeur
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93 views2 pages

5x5 Training Programs

The document outlines two 5x5 training programs for building mass. The first program is for beginners and intermediates and involves exercises like flat bench press, bent over rows, and squats in a 5x5 rep scheme with 90 seconds of rest between sets. The second, more advanced program incorporates more volume and frequency with exercises split over Monday/Thursday and Wednesday/Friday, and is recommended for those with over a year of training experience who can successfully complete the first program. Both programs aim to progressively overload the muscles to build mass.

Uploaded by

Dragueur Charmeur
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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5x5 Training Program for Massive Gains

Duringthesesetsyouwanttobeusingweightsthatchallengeyouandtestyourlimitstothepointoffailure.
Traditionallyyouwouldperformthefirsttwosetsatthelowerend(65%and75%)ofyourweightrange,andperform
yourlast3setsatthehigherend(85%)ofyourmaximumweightrange.Inthiswayyourepreparingthebodywith
progressivelyheavierliftsversusriskinginjurybyjumpingrightintotheheaviestweight.
NOTE:90secondsrestbetweensets,and3minutesbetweenexercises.
Thefollowingaretwosample55trainingprograms.Sample1isforbeginnertointermediatelifters,whileSample2is
formoreadvancedlifters.
Supplementation
PreWorkout1scoopMUSCLEPRIME
IntraWorkout1scoopAMINOCORE+1scoopCARBION
PostWorkout1scoopISOFLEX+1servingGlutamine+1servingCreatine

Sample Training Plan 1
Monday
FlatBenchPress55
BentOverBarbellRows55
StandingMilitaryPress55
Wednesday
Deadlifts55
WeightedChinUps55
BarbellSquats55
Friday
StandingMilitaryPress55
DumbbellRows55
InclineDumbbellBenchPress55

Sample Training Plan 2


Thisisamoreadvanced55splitthatincorporatesmorevolumeandfrequency.Assuch,thetraineewillrequire
adequaterestonoffdays(tryandgetatleast810hourssleeppernight)aswellasexcellentnutritiontohelpyour
bodyheal.Pleaseensurethatyouhaveatleast1yearoftrainingexperience,andwereabletosuccessfullycomplete
SampleTrainingProgram1foratleast4weeksinarowwithnoproblem.
Monday & Thursday
Squats5x5
BentOverRows36
StandingMilitaryPress55
BarbellCurls36
Calves(TraineesChoice,1012reprange)
Wednesday & Friday
FlatBenchBarbellPress55
Deadlifts36
OverheadDumbbellPress55
SingleArmDumbbellRows36
TricepsPushdowns/SkullCrushers3xfailure(1012reprange)

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