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5x5 (Beginner 2-Day)
General
Beginner
Barbell
Plan Details
The 5x5 (Beginner 2-Day) routine by da_copy2 is a 17 day workout plan. It is a beginner level plan to achieve general fitness goals.
The 5x5 workout style is centered around 1 thing: 5 sets of 5 repetitions. The workout focuses on heavy compound lifts 3 times a week to promote muscle and strength growth. Who is this workout plan for? This program is built for improving strength of your core lifts and building a foundation for strength training. If you're already quite experienced and have a specific fitness goal that is more towards physical appearance, fat loss or cardiovascular capacity there could be a better workout in our database. Progression between weeks Depending on how progressed you are in your strength training you may need to increase the weight in the core lifts from week to week. We recommend you increase the weight by 5 to 10 lbs. each week if during the previous week you were able to comfortably complete all the reps for an exercise. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our Jefit Facebook community and our existing community would be happy to help! Stay Strong with 5x5, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Chest, Legs and Triceps
Est. 72 min
9 exercises
Barbell Bench Press
3 Sets x 10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Day 2
Legs and Shoulders
Est. 64 min
8 exercises
Barbell Squat
3 Sets x 10,8,6 Reps
Barbell Front Squat
3 Sets x 10,8,6 Reps
Barbell Lunge
3 Sets x 10,8,6 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Day 3
Back, Biceps and Legs
Est. 68 min
9 exercises
Barbell Deadlift
3 Sets x 10,8,6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Day 4
Month 2
Est. 0 min
0 exercises
This day is empty
Day 5
Chest, Shoulders and Triceps
Est. 80 min
9 exercises
Dumbbell Bench Press
8 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10,8,6 Reps
Barbell Upright Row
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 6
Back, Biceps and Legs
Est. 81 min
9 exercises
Barbell Squat
8 Sets x 10 Reps
Barbell Lunge
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 7
Cardio
Est. 24 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Day 8
Chest, Shoulders and Triceps
Est. 82 min
9 exercises
Barbell Bench Press
8 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Barbell Decline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,8,6 Reps
Bench Dip
3 Sets x 12 Reps
Day 9
Cardio
Est. 24 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Day 10
Back, Biceps and Legs
Est. 72 min
8 exercises
Machine Leg Press
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
8 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Day 11
Month 3
Est. 0 min
0 exercises
This day is empty
Day 12
Back and Chest
Est. 57 min
7 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Decline Press
4 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Day 12
Abs and Legs
Est. 85 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 13
Arms and Shoulders
Est. 67 min
11 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 14
Abs and Legs
Est. 95 min
12 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Machine Leg Press
4 Sets x 14,12,10,8 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 15
Arms and Shoulders
Est. 96 min
11 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Curl
4 Sets x 14,12,10,8 Reps
Barbell Tricep Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Barbell Preacher Curl
4 Sets x 14,12,10,8 Reps
Dip
4 Sets x 14,12,10,8 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 18
Back and Chest
Est. 77 min
10 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Treadmill Running
1 Set
Walking
1 Set
