5x5 Training Program To Reach New Levels To Your Body

Want to switch techniques and get new ideas? 5×5 training is the perfect routine for you.


All of us know that we've been going to the gym for a while, maybe a few months, or few years. Suddenly things started to repeat. Sure, you will love to make some new things, high intensity, and the way your body turns - but the routine has become inactive.

And here the 5×5 training routine comes in. This is one of the most popular workouts in bodybuilding and for good reason. This workout was popularized by the legend Arnold Schwarzenegger by writing about it in his book, which named "The New Encyclopedia of Modern Bodybuilding, the world has gone nuts for 5×5 training."

But first, we have to understand what makes it different from other programs? Let's take a look and see what are the benefits of the 5 x 5 method.

What is the 5×5 Training Program

So what makes the 5×5 different from your usual workouts? To start, you are not going to lifting until failure. The goal is very simple to understand: you perform five sets of five repetitions for every exercise that you do in your workout. The 5x5 Training Program should consist of full-body free weight on all your exercises. The main goal of this routine is to add weight to your body as your progress.

How to start the program:

In the first week, you should be feeling out exactly how much weight your body can handle. This might mean you will have to start on the cautious side. If you do all 5 sets easily, this means that you have to up the weight next time.

Once you find the perfect balance for the weight – lift at this weight for the first two weeks. At that point, try lifting up the weight of about 10 lbs. You should be able to complete all 5 sets with the added 10 lbs weight at this point. If you can't, jump down about 5 lbs until you can move up the weight again.
You can do this workout from 3 to 4 times as the maximum number on the week.
About the rest time, you can take a rest between 1.5 to 3 minutes between sets.

5×5 Training Program/Sample Workout to get used to it.

Now, after that you’ve gotten into the workout you should start to notice an incredible increase in strength and muscle gains. Remember to continually increase the weight every week. This is the most important thing, also be sure that you perform the full five sets successfully. This way you will continue to increase your max reps and regularly challenge yourself.

To give you an example of what exactly this exercise will look like - here's a sample of exercises so you get used and practice to it.

Day1: 
Flat Bench Press: 5 sets×5 reps
Weighted Chin-Ups: 5 sets×5 reps
Standing Military Press: 5 sets×5 reps

Day2:
Deadlifts: 5 sets×5 reps
Bent-Over Barbell Rows: 5 sets×5 reps
Incline Dumbbell Bench Press: 5 sets×5 reps

Day 3:
Standing Military: Press 5 sets×5 reps
Dumbbell Rows: 5 sets×5 reps
Barbell Squats: 5 sets×5 reps

Do you think to start using the 5×5 program? if you already do it, let us know in the comments below. For more news, follow our Facebook and Instagram page.