What is 5×5 Strength & Mass Training?
The 5×5 training method is performing five sets of five reps per exercise. For example; With the barbell squat, perform two warm-up sets then load the bar with your working weight. Do five sets with the same weight. When you can achieve five reps on all five sets, increase the weight by five pounds.
To focus more on strength, take three-minute breaks in between each set. To focus more on size, take ninety-second breaks. It’s good to mix up your routine and incorporate both rest intervals.
There are two approaches you can take when designing your 5×5 program.
1) Perform a split routine where you do upper body one day and lower body the next.
2) Perform a full body workout 2-3 times per week.
It will take some experimenting to determine which option is best for your body. Which ever option you choose, focus on compound exercises such as bench presses, deadlifts, squats, weighted dips, barbell rows, weighted pull-ups, etc…
Here’s an example of a full body workout 3 times per week.
Monday
Barbell Squats: 5X5
Barbell Bench Press: 5X5
Weighted Pull-Ups: 5X5
Weighted Dips: 5X5
Wednesday
Barbell Front Squats: 5X5
Deadlifts: 5X5
Barbell Military Press: 5X5
Barbell Row: 5X5
Friday
Leg Press: 5X5
Barbell Incline Bench Press: 5X5
Weighted Chin-Ups: 5X5
Weighted Dips: 5X5
Note – This method is not for beginners. You should have months of training behind before starting this type of routine. The intensity and volume are very high and you could overtrain and injure yourself. If you have difficulty recovering between workouts, lighten the weight a little.
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