5 × 5 - optimal training program 3 times a week

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

To build muscle and get stronger, you only need to master five basic exercises and find a barbell and bench.

This program is well suited for both beginners and athletes returning to strength sports after a long break. Its main advantage is simplicity.

What is the essence of the training program

The program consists of five exercises:

1. Squat with a barbell on the back: 5 sets of 5 times.

2. Bench press: 5 sets of 5 times.

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3. Deadlift: 1 set of 5 times.

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4. Bench press standing: 5 sets of 5 times.

5. Bent over barbell row: 5 sets of 5 times.

These exercises consist of two workouts:

1. Workout A: Squats, Bench Press, Bent Over Rows.
2. Workout B: Squats, Standing Barbell Press, Deadlift.

You exercise three times a week and alternate between workouts A and B. Between the two workouts, rest at least one day.

Here's a rough workout schedule for the week:

1. Monday: Workout A.
2. Tuesday: rest.
3. Wednesday: workout B.
4. Thursday: rest.
5. Friday: A.
6. Saturday and Sunday: rest.

You start the next week with workout B.

In order not to miss workouts and easier to track your progress, you can download the StrongLifts 5 × 5 app. It has a schedule with exercises that you can customize for yourself. You mark the sets and reps completed during the workout, after which the rest timer starts.

Also in the application there is a video with exercise technique, training history, and after the first three sessions, you can track your progress.

The paid version has a schedule for warm-up sets, a pancake calculator, integration with Google Fit and Health (iOS), the ability to mark sets without removing the screen lock.

How much weight to start with

If you are already familiar with the exercises and are doing them with the correct technique, select the maximum weight with which you can complete five sets of five repetitions.

If the exercises are new to you or you haven't done them for a very long time, start by taking half of your 5-rep maximum or even less:

1. Squats, Bench Press, Standing Press: 20 kg (bar bar without pancakes).
2. Deadlift: 40 kg (hang two 10 kg pancakes on the bar).
3. Bent-over barbell pull: 30 kg (hang two 5 kg pancakes on the bar).

In the first weeks, it will be very easy for you, but the weight will increase rapidly. In four weeks you will be squatting with a weight of 30 kg more, pressing from the chest 15 kg more.

Start squatting with the bar on your back and you should be able to reach 100kg in 12 weeks.

How to increase weight

1. Squats … If you were able to complete five repetitions on all five sets, next time add 2.5 kg - small pancakes of 1.25 kg on each side. If you can't do five reps, keep working with that weight until you can.
2. Bench press, bench press standing, barbell row to the belt in the slope … Men add 2.5 kg, women - 1 kg.
3. Deadlift … Add 5 kg - 2.5 kg on each side. The deadlift uses more muscles, so you can increase the weight faster.

If there are no 1, 25 kg pancakes in the gym, buy your own and wear them to workouts.

How to warm up

Avoid cardio before exercising; it can tire your leg muscles before squatting. Three to five minutes of brisk walking or gentle jogging should be sufficient.

If you are doing exercises with an empty bar, you do not need warm-up sets because the weight is too light. You can do two sets of five air squats.

Warm-up sets are a must when you approach heavier weights. They allow you to warm up the target muscles and test your technique.

Perform two warm-up sets, five times with an empty bar. After that add 10-20 kg and do 2-3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting the set with a working weight.

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How much rest between sets

At first, because of the light weight, you won't need a long rest. But when the weight starts to increase, it can take longer to recover from the set.

1. 1.5 minutes if you finished the last set effortlessly.
2. 3 minutes if you had to try hard to complete the set.
3. 5 minutes if you hit muscle failure on the last rep.

You can also navigate by your breathing. If your breathing becomes difficult during the exercise, rest until it is fully recovered.

What are the goals and timing of the training program

	Newbies	Advanced I	Advanced II	Professionals
Squats	100 Kg	140 kg	160 kg	180 Kg
Bench press	80 Kg	100 Kg	110 Kg	120 Kg
Deadlift	140 kg	180 Kg	200 Kg	225 kg
Bench press standing	45 Kg	60 Kg	70 Kg	80 Kg
Bent-over barbell row	70 Kg	90 Kg	100 Kg	110 Kg
How long will it take	1-6 months	4-12 months	6-18 months	1-2 years

Plateau: what to do when there is no progress

The first thing to do if you can't finish the set is to rest longer. Put down the barbell and wait 5 minutes, then try again.

If it didn't work this time, check if there are any errors:

1. Poorly warmed up: the lack of warm-up approaches forces you to work on cold muscles, and the excess makes them tired.
2. They did it with bad technique. Incorrect rod trajectory increases the risk of failure.
3. Missed a workout. If you don't load muscles consistently, you have no growth.
4. Did too much cardio or extra exercise, which slowed down recovery.
5. Didn't get enough sleep. Lack of sleep slows down recovery.
6. Didn't eat. Lack of nutrients also slows down recovery.

If you are unable to complete all sets and reps for three workouts in a row, it is worth reducing the weight or the number of sets and reps.

The equation of progress: how to train to get results →

How to reduce the load

You will not be able to add weight all the time, sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three reps.
3. One set of three reps and two sets of three reps at –5% of the weight.

You can also reduce the weight to 10% of the worker and add it again by monitoring the technique and correcting your mistakes.

Why This Workout Program Is Effective

There are several factors that make the 5 × 5 program very effective:

1. Free weights. You have to maintain balance, which puts additional stress on the muscles.
2. Minimum equipment … All you need is a barbell and bench, so you can do 5 × 5 in any gym or garage.
3. Multi-joint exercises … Basic exercises use more muscles and thus allow you to lift more weight.
4. Easy start … Light weights in the first workouts allow you to check the technique and avoid injury.
5. Intensity … The workouts are hard but short. You finish before you get tired and therefore always stay focused.
6. Progressive overload … Constant weight gain makes your body adapt faster. Muscles get bigger, bones and tendons stronger.
7. A clear plan and confidence … You know what to do at every workout and you are confident that the program works.
8. Passion … You are wondering how much weight you can reach, how long you can keep gaining weight. This adds excitement and forces many to challenge themselves.
9. Simplicity … There is no need to invent, search and select. You master the technique once, and then you just add weight.

The program has no gender restrictions. It is suitable for all ages, including healthy teens and people over 40.

Of course, not everyone will like this program. For example, if you like variety, five exercises done day in and day out will quickly get bored with you. As a result, you will lose motivation and quit training.

If you love consistency and need a clear plan of action, 5 × 5 is perfect for you and will help you achieve good results.