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.
Based on http://stronglifts.com/5x5 spread sheet 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 10 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 8
day 2
Est. 33 min
9 exercises
Stability Ball Wall Squat
1 Set x 8 Reps
Hundreds
1 Set x 8 Reps
Plank
1 Set
Side Plank
1 Set
Stability Ball Wall Squat
1 Set x 8 Reps
Hundreds
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 8
day one
Est. 30 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
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 8
day 3
Est. 30 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
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
