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 1 Session 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 |
Loading ...