The 5×5 workout program was popularised by the Austrian-American bodybuilding legend Arnold Schwarzenegger.
It serves as a proven training program for building muscle mass and strength in bodybuilders, as well as powerlifters to this day!
The 5×5 workout originated in the 1940’s. Arnold Schwarzenegger talks about it in his best selling book ”The Encyclopedia of Modern Bodybuilding.”
He says that he first learned about the 5×5 workout program from his bodybuilding idol Reg Park, who won Mr. Britain 1949 and Mr. Universe 1951.
Over time it has become one of the most used workouts for building strength and muscle mass.
Both, professional and amateur bodybuilders and powerlifters all swear by it – and rightfully so! The 5×5 workout is specifically designed to hit all of the major muscle groups hard, multiple times per week.
In his book The Education of a Bodybuilder (1977), Arnold Schwarzenegger said this about the 5×5 workout program:
From the beginning I was a big believer in the basic movements, because that was Reg Park’s preference. He would stay with the basic exercises – bench presses, chin-ups, squats, rowing, barbell curls, wrist curls, pullovers, leg extensions, calf raises. These were the movements that worked most directly on all body parts. I was following his example to the letter. And as it turned out, I could hardly have chosen more wisely. The basic exercises were creating for me a rugged foundation, a core of muscle I could later build upon for a winning body. Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality.
5×5 Workout
As the name suggests, the 5×5 workout program involves doing 5 sets of 5 repetitions on basic compound exercises, such as bench press, barbell rows and squats, among others. This workout is usually done 3 times per week, but there are many different workout variations where training can be done more or less often. The 5×5 program can be done as a full body workout or as a split workout routine.
Can the 5×5 workout be done by beginners? Absolutely. However first, you must make sure that you have learned proper form for all of the big compound exercises used in this workout program. This will reduce the risk of sustaining an injury.
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The 5×5 workout was created around the principles of progressive overload. This means that the exercise load changes as you progress. You have to progressively increase your weights, which will trigger new muscle and strength gains.
Progressive overload is perfectly described by the legend of an Ancient Greek wrestler and Olympic victor called Milo of Croton. He’s described as having near-superhuman strength. According to the legend, while training for the Olympic games he would lift a calf on his shoulder and carry it every day. As the calf grew over time, so did his strength and muscle.
The lesson here is that he started light and added more weight gradually, which kept making him stronger throughout his training.
5×5 Workout Plan (Full Body)
Lifting heavy weights is the cornerstone of the 5×5 workout program, but make sure that you don’t go too heavy too early.
During your first 2 weeks it is recommended that you start with weights around 65% of your 1RM. This will allow your muscles to get accustomed to the weight and reduce the risk of injury.
Day 1:
Bench Press (5 reps x 5 sets @ 65% 1RM)
Barbell Rows (5 reps x 5 sets @ 65% 1RM)
Squat (5 reps x 5 sets @ 65% 1RM)
Day 3:
Weighted Dips (5 reps x 5 sets @ 65% 1RM)
Weighted Chin-Ups (5 reps x 5 sets @ 65% 1RM)
Deadlifts (5 reps x 5 sets @ 65% 1RM)
Day 5:
Incline Bench Press (5 reps x 5 sets @ 65% 1RM)
Front Squat (5 reps x 5 sets @ 65% 1RM)
Barbell Rows (5 reps x 5 sets @ 65% 1RM)
You may increase the weight every 2 weeks by 5-10%.
5×5 Workout Plan (Upper/Lower Split)
Alternatively, if you prefer to train using an upper/lower body split, try this 5×5 workout program instead:
Day 1:
Bench Press (5 reps x 5 sets @ 65% 1RM)
Barbell rows (5 reps x 5 sets @ 65% 1RM)
Day 3:
Squat (5 reps x 5 sets @ 65% 1RM)
Stiff Leg Deadlift (5 reps x 5 sets @ 65% 1RM)
Calf Raise (5 reps x 5 sets @ 65% 1RM)
Day 5:
Incline Bench Press (5 reps x 5 sets @ 65% 1RM)
Wide Grip Pull-Up (5 reps x 5 sets @ 65% 1RM)
Remember about progressive overload? Make sure to increase the weights every 2 weeks. You can add 5-10% of weight to each exercise.
By the time you get to week 12 you should be comfortably hitting new 1RM’s. Keep in mind that nutrition is equally as important as training, if not more. So if you want to keep gaining new muscle you must up your calorie intake – especially your protein.
If you find that you are struggling with increasing your weight every 2 weeks, just stick with the same weight for an extra week!
Key points:
- You have implement progressive overload. Try to increase the weights by 5% every week or 10% every 2 weeks.
- Don’t start with heavy weights in the first 2 weeks. You will be increasing the weight every 2 weeks, so you want to leave some room.
- Eat and rest well!
- You should de-load or take a week off when you start feeling beat up. This can happen after 5 to 8 weeks of training.
5×5 Workout F.A.Q
The 5×5 workout is a training program popularised by the legendary bodybuilder Arnold Schwarzenegger. It is a proven training method for building muscle size and strength in powerlifters, as well as bodybuilders.
The 5×5 workout designed to hit all of the major muscle groups hard, multiple times per week. It is an effective workout for building muscle size and strength.
The 5×5 workout has been used by legendary bodybuilders like Arnold Schwarzenegger and Reg Park to build muscle mass and strength. This workout is built around basic compound exercises, such as bench press, barbell rows and squats, which target many muscle groups at once.
By doing the 5×5 workout with progressive overload you should be able to add 14-28kg (30-60lbs) to your compound lifts (bench press, squats, deadlift) after 12 weeks of training.
This article first appeared on GYMNASIUMPOST.com on 18th May, 2020.
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