Loading...
5 x 5 Beginner week 1
Bulking
Beginner
Barbell
Plan Details
The 5 x 5 Beginner week 1 routine by sanguis is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Adapted from on http://stronglifts.com/5x5 spread sheet, but I wanted to challenge the connecting points on the muscles more. I added a body weight based warm up set to the beginning. For the push ups, hundreds and wall squats, do as many as possible in 20 seconds. For the planks set a goal of 2 mins. For the side planks make a goal of 1-2 mins per side
Routine detail
Day 1
day 1
Est. 33 min
9 exercises
Push-Up
1 Set x 8 Reps
Side Plank
1 Set
Hundreds
1 Set x 8 Reps
Plank
1 Set
Hundreds
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 2
day 2
Est. 37 min
7 exercises
Bridge
1 Set
Stability Ball Wall Squat
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Day 3
day 3
Est. 33 min
9 exercises
Push-Up
1 Set x 8 Reps
Hundreds
1 Set x 8 Reps
Plank
1 Set
Side Plank
1 Set
Hundreds
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 5 Reps
