Jan

31

Strength training 5×5 program. v1.0

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Strength training 5×5 program. v1.0

This is a trial program based on the simple 5×5 program. A cycle will go through 4 weeks and load will be increased gradually. All exercises part of the program done with 5 sets of 5 reps each. If a full 5×5 can be performed fully, weight will be increased by 5 – 10 lbs. There must be a gradual improvement every time the same exercise is performed.This program is a 3 day alternating program. For example, Monday Wednesday and Friday. All days in the middle should be used for running/swimming/ sports.

4 weeks cycle

Sample program is attatched below…

Week 1Session 1

Exercise Reps completed (y/n) Weight used (lbs)
Bench Presses-5×5    
Seated Rows/Barbell rows – 5×5    
Leg Press – 5×5    
Dumbbell curls – 1×8    
Skull Crushers- 1×8    
Hammer Curls- 1×8    

 Session 2

Exercise Reps completed (y/n) Weight used (lbs)
Military press – 5×5    
Dead Lift – 5×5    
Lunges – 5×5    
Barbell Curls – 1×8    
Triceps pushdowns – 1×8    
Reverse Curls – 1×8    

 Session 3

Exercise Reps completed (y/n) Weight used (lbs)
Incline Press -5×5    
Pull down – 5×5    
Squats – 5×5    
Preacher curls – 1×8    
Triceps Extensions – 1×8    
Wrist Curls – 1×8    

 


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