5x5 stronglifts + extra workout
General
Intermediate
Barbell
Plan Details
The 5x5 stronglifts + extra workout routine by trpelis is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is my version of 5x5 stronglifts with added extra workouts for shoulders, chest, arms, back. I find it great sticking it to 5x5, because I feel empty with those 4 off days.
Routine detail
Tue
Arms
Est. 48 min
5 exercises
Barbell Curl
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Bench Dip
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 8 Reps
Thu
Calves + Back
Est. 46 min
5 exercises
Barbell Standing Calf Raise
4 Sets x 15 Reps
Barbell Good Morning
5 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 6 Reps
Sun
Chest + Shoulders
Est. 50 min
5 exercises
Cable Cross-Over
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 6 Reps
Barbell Upright Row
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Any
B
Est. 27 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Any
A
Est. 26 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Any
cardio
Est. 22 min
1 exercise
Stationary Bike
1 Set
