5×5 Workout Program — Arnold’s Favourite Training Routine

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The 5×5 workout program has a long and storied history in the world of bodybuilding and weightlifting, with roots dating back to the mid-20th century. With Arnold Schwarzenegger as its most prominent proponent, it’s no surprise that the program has gained widespread recognition and popularity over the years.

One of its earliest proponents was Reg Park, a British bodybuilder and actor who mentored none other than Arnold Schwarzenegger himself. Park was known for his impressive physique and strength, and he believed strongly in the effectiveness of the 5×5 workout program. It was Park who introduced Arnold to this training routine, and Arnold has since credited Park as a major influence on his own training philosophy.

Today, the 5×5 workout program remains a proven and effective method for building muscle mass and strength. With its emphasis on basic compound exercises and progressive overload, it’s a simple yet challenging routine that can yield impressive results.

If you’re looking to build muscle mass and strength, the 5×5 workout program may be just what you need.

In this article, we’ll delve into the specifics of this training program, its origins, and its benefits. By the end, you’ll have a thorough understanding of the 5×5 workout and how to incorporate it into your fitness routine.

What Is 5×5 Workout Plan?

The 5×5 workout plan is a training program designed to deliver intense, full-body workouts that target all of the major muscle groups. The program was first introduced in the mid-20th century and has since been refined and popularised by prominent bodybuilders like Arnold Schwarzenegger.

In fact, Arnold wrote about the 5×5 workout plan in his best-selling book “The Encyclopedia of Modern Bodybuilding” and credited his bodybuilding idol Reg Park as the originator of the program.

The 5×5 workout plan is built around a simple, yet effective principle of progressive overload. It involves performing five sets of five reps for each exercise, with the goal of gradually increasing the amount of weight lifted over time. This technique challenges the muscles to adapt and grow stronger, resulting in increased muscle mass and strength.

The beauty of the 5×5 workout plan is its versatility. It can be adapted to suit the needs and goals of a wide range of fitness enthusiasts, from professional bodybuilders to casual gym-goers.

If you’re looking to build muscle mass, increase strength, or simply improve your overall fitness level, the 5×5 workout plan can deliver impressive results. With its proven track record and enduring popularity among bodybuilders and powerlifters, it’s no wonder that the 5×5 workout plan continues to be a go-to training program for fitness enthusiasts around the world.

Is The 5×5 Workout Effective?

The answer, in short, is yes — the 5×5 workout plan has been proven time and again to be a highly effective training program for building muscle mass and strength.

The key to the effectiveness of the 5×5 workout plan lies in its focus on compound exercises and progressive overload. Compound exercises work multiple muscle groups at once, allowing for a more efficient use of training time and a greater overall challenge to the body. Progressive overload, meanwhile, involves gradually increasing the amount of weight lifted over time, forcing the muscles to adapt and grow stronger.

Perhaps the greatest testament to the effectiveness of the 5×5 workout plan is its enduring popularity among bodybuilders and powerlifters. Many top athletes in these fields swear by the 5×5 workout plan and credit it with helping them achieve their impressive physiques and impressive lifts.

Of course, like any training program, the effectiveness of the 5×5 workout plan depends on a variety of factors, including individual genetics, diet, and consistency in training. However, for those who are willing to put in the work and stay dedicated to the program, the 5×5 workout plan has the potential to deliver impressive results in terms of muscle mass and strength gains.

Does The 5×5 Workout Work?

The 5×5 workout plan is a tried and true training program that has been used by countless bodybuilders and powerlifters to build strength and muscle mass. But does it really work? The answer is a resounding yes! Not only has it been around for decades, but it is also one of the simplest and most effective workout programs out there.

As mentioned earlier, Arnold Schwarzenegger is a huge advocate of the 5×5 workout plan and credits it as one of the key factors in his success as a bodybuilder. In his book The Education of a Bodybuilder (1977), he praises the program, saying that “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.“

But it’s not just Arnold who swears by the 5×5 workout plan. Many other top bodybuilders and powerlifters have used the program to achieve impressive results. In fact, one of the reasons the 5×5 workout plan is so effective is because it focuses on compound exercises that work multiple muscle groups at once, such as squats, bench presses, and deadlifts. These exercises are incredibly efficient and effective at building overall strength and muscle mass.

The 5×5 workout plan emphasises progressive overload, which means gradually increasing the amount of weight lifted over time. This approach ensures that the muscles are constantly being challenged and pushed to adapt and grow stronger.

All in all, there is no doubt that the 5×5 workout plan is an effective training program for building muscle mass and strength. As Arnold himself says, “Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality.” The 5×5 workout plan is the perfect tool for building that mass and creating a solid foundation to build upon.

Is 5×5 Good For Building Muscle?

The 5×5 workout plan is a highly effective training program for building muscle mass. The program emphasises compound exercises that work multiple muscle groups simultaneously, such as squats, bench presses, and deadlifts. These exercises are incredibly efficient at targeting several muscle groups at once and promoting overall muscle growth.

It also emphasises progressive overload, which means gradually increasing the weight lifted over time. This approach ensures that the muscles are consistently being challenged and pushed to adapt and grow stronger. By regularly increasing the weight lifted, the muscles are forced to adapt to the new demands being placed upon them, resulting in continued growth and development.

Another benefit of the 5×5 workout plan for building muscle is that it allows for sufficient recovery time between workouts. The program typically involves working out three days per week, with rest days in between each workout. This provides the muscles with enough time to recover and repair themselves, which is essential for muscle growth.

How Much Weight Should I Add To 5×5?

The 5×5 workout plan 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. The idea is to start with a weight that is manageable and gradually increase it over time.

This concept is perfectly illustrated by the legend of Milo of Croton, an Ancient Greek wrestler and Olympic victor described as having near-superhuman strength. While training for the Olympic games, Milo 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 Milo started light and added more weight gradually, which kept making him stronger throughout his training.

One of the best ways to increase weight is to use the concept of linear progression. This involves adding a certain amount of weight to each exercise every time you perform it. The general rule of thumb is to add 5 pounds to upper body exercises and 10 pounds to lower body exercises every time you perform them.

However, it’s important to note that you shouldn’t increase the weight too quickly. Lifting too heavy too early can lead to injury and prevent you from making progress. During your first 2 weeks, it is recommended that you start with weights around 65% of your one-rep max (1RM). This will allow your muscles to get accustomed to the weight and reduce the risk of injury.

It’s also important to listen to your body and adjust the weight accordingly. If you find that the weight is too heavy, reduce it slightly and gradually work your way back up. On the other hand, if you find that the weight is too light, increase it gradually until you reach your desired weight.

Is 5×5 Workout Good For Bodybuilding?

The 5×5 workout is also good for bodybuilding because it helps to develop overall strength. As you progress with the program and lift heavier weights, your body adapts by building more muscle mass, which in turn leads to increased strength.

This is because the 5×5 workout is built on the principle of progressive overload, which means that the weight you lift gradually increases over time.

The 5×5 workout is also an efficient way to build muscle and strength because it focuses on compound exercises. Compound exercises involve multiple muscle groups and joints, making them more effective for building overall muscle mass and strength. The 5×5 workout primarily consists of compound exercises such as squats, bench presses, deadlifts, rows, and overhead presses.

Can You Get Ripped Doing 5×5?

The 5×5 workout plan is designed to build muscle mass and strength, but can it help you get ripped? While the 5×5 program can help you build muscle and increase your overall fitness level, it may not be the best workout program for those looking to get ripped.

To achieve a ripped physique, you need to reduce your body fat percentage. This means that you need to focus on workouts that are built around intensity and volume, so that you can burn more calories during and after your workout. Metabolic resistance training (MRT) and other types of HIIT training are good options for those looking to get ripped.

In addition to your workout, your diet plays a critical role in achieving a ripped physique. To lose body fat, you need to be in a calorie deficit, meaning you need to burn more calories than you consume. A balanced diet with a focus on lean protein, healthy fats, and complex carbohydrates can help you achieve your goals.

Is 5×5 Best For Bulking?

The 5×5 workout is often considered one of the best training plans for bulking. When bulking, you are in a calorie surplus, which means you are consuming more calories than you are burning. This creates the perfect environment for building muscle mass, and the 5×5 workout is specifically designed for that purpose. By lifting heavy weights, you are stimulating your muscles to grow and adapt to the increased load.

The 5×5 workout emphasises compound exercises that target multiple muscle groups at once, such as squats, deadlifts, and bench presses. These exercises are essential for building overall muscle mass and strength. By doing them with heavy weights and low reps, you are putting your muscles under maximum stress, which triggers new muscle growth.

However, it’s important to keep in mind that bulking isn’t just about lifting weights. You also need to make sure you’re eating enough calories and getting the right nutrients to support muscle growth.

How Long Should a 5×5 Workout Take?

A 5×5 workout should take between 45-60 minutes to complete, but the duration may vary depending on individual factors. Beginners may take longer to complete a workout due to the need for more time to perfect their form and technique, whereas experienced lifters may need less time to complete their sets.

It is also important to note that proper rest and recovery time is crucial for the effectiveness of the workout. While the 5×5 workout program may not leave your muscles feeling as fatigued due to the lower reps, your central nervous system (CNS) may still become fatigued. The heavy weights used in this program can put a significant strain on your CNS, so you should give yourself more time to recover between workouts compared to less strength-focused workouts. Rest periods of 2-5 minutes between sets are recommended to allow for adequate recovery and to enable the lifter to perform each set with maximal effort.

The warm-up and cool-down periods should not be neglected, as they play an important role in injury prevention and overall performance. A proper warm-up should include dynamic stretching, mobility exercises, and light cardio to increase blood flow and prepare the body for the workout. The cool-down should include static stretching to aid in muscle recovery and flexibility.

GP’s 5×5 Workout Program

We have put together a 12-week 5×5 workout program using the old school principles of bodybuilding legends like Arnold Schwarzenegger and Reg Park. The program is designed to help you build strength and increase muscle mass. Our 5×5 workout program is split into two different training splits for your preference — full body and upper/lower body. Both programs are built around classic compound lifts, and you should aim to increase the weight on each lift by 5-10% every two weeks to ensure progressive overload.

Remember, nutrition is equally as important as training, if not more. To keep adding muscle mass while bulking, you must up your calorie intake, especially your protein intake.

If you find that you are struggling to increase the weight on each lift every two weeks, just stick with the same weight for an extra week. With dedication and consistency, you can expect to see significant improvements in your strength and muscle mass by the end of the 12-week program.

Full Body Split

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)

Upper/Lower Body Split

If you prefer to train using an upper/lower body split, try the following 12-week 5×5 workout program:

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)