5 x 5 getting ripped

The 5 X 5 strength training program uses heavy weight and body weight exercises to work each muscle of the body to build a strong, proportionate physique. It’s a popular and well respected workout and is used worldwide.


The workout uses core pushing and pulling compound exercises that work all your major muscle groups with the aim of increasing your all round strength and improving your physique.

Iam going to be trying this out for the next 3-4 weeks to see how i get on with it  ( i have changed the plan below to suit myself )



Monday

 

• Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
• Bench Press 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
• Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
• Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups.

 

Wednesday

 

• Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
• Incline Press or Military Press 4x5 Ramping weight to top set of 5
• Deadlift 4x5 Ramping weight to top set of 5
• Assistance: 3 sets of sit-ups.

 

Friday

 

 

• Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
• Bench Press 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
•  Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

 

 

 

 

IronHolt Coaching Holtkevin@ymail.com