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![Stronglifts 5x5 [Pete's Mod]** banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
Stronglifts 5x5 [Pete's Mod]**
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Stronglifts 5x5 [Pete's Mod]** routine by hernandezstephany is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day a week strength training routine involving all the major weight training excercises. For both Beginner and Intermetiates. 5 sets of 5 reps (5x5) - squats, deadlifts (1x5), overhead press, bench press and barbell row. Functional movements with free weights only - no isolation exercises and always increasing the weight 2.5kg....Stall of a lift keep the weight for 3 sessions then deload 10% if you can't get through 5 sets of 5 reps. See strong lifts site for more details and a spreadsheet workout plan for upping the weight.
Routine detail
Any
Workout A - Squat, Bench Press, Bent Over Row
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Any
Workout C Arms
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
1 Set x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Any
Workout B - Squat, Shoulder Press, Deadlift
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 5 Reps
