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Get big with 5x5


Shared By : Ricis

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 182

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Description

Oldschool. For real muscle and power gain only compound exercises- no isolation. This routine is 3 days/week. Best- monday, wednesday, friday. Each sesion max 45 min from geting in and leaving gym. Warm up before each sesion 3-5 min by running or rowing. Warm up before each exercise 2 sets by 5 reps with light weight. Rest 2 mins between each set. Try to add weight (2-3kg) every week.
 
Day 1 Legs & Sholders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 5 5 Progress Chart

Shoulders

 Barbell Shoulder Press 120 sec 5 5 Progress Chart
Day 2 Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec 5 5 Progress Chart

Back

 Chin-Up 120 sec 5 5 Progress Chart
Day 3 Legs & Chest
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 5 5 Progress Chart

Chest

 Barbell Bench Press 120 sec 5 5 Progress Chart
Day 4 Back & Sholders
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec 5 5 Progress Chart

Shoulders

 Barbell Shoulder Press 120 sec 5 5 Progress Chart
Day 5 Legs & Back
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 5 5 Progress Chart

Back

 Chin-Up 120 sec 5 5 Progress Chart
Day 6 Back & Chest
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec 5 5 Progress Chart

Chest

 Barbell Bench Press 120 sec 5 5 Progress Chart
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