Reini's 5x5 (9 days recurring)
General
Beginner
Barbell
Plan Details
The Reini's 5x5 (9 days recurring) routine is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 days lifting with mainly compound exercises. Each of these exercises is done with some warmup and then 5 working sets (with 2-3 min rest) - The 2 k rowing units on these days are used to warm up and warm down. On one of the two between lifting, cardio exercises are scheduled, depending on time schedule between 40 - 90 minutes. Either HIIT or 90+ % FTP or long medium intensity (75 % of FTP). On the second resting day from lifting if time schedules allows only easy cardio for not more than an hour.
Routine detail
Day 1
Type A
Est. 157 min
7 exercises
Rowing
1 Set
Barbell Squat
10 Sets x 5 Reps
Barbell Shoulder Press
8 Sets x 5 Reps
Barbell Upright Row
8 Sets x 5 Reps
Barbell Curl
8 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Rowing
1 Set
Day 2
Ergo
Est. 62 min
1 exercise
Stationary Bike
1 Set
Day 4
Type B
Est. 136 min
7 exercises
Rowing
1 Set
Barbell Squat
10 Sets x 5 Reps
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Rowing
1 Set
Day 5
Ergo
Est. 52 min
1 exercise
Stationary Bike
1 Set
Day 7
Type C
Est. 144 min
7 exercises
Rowing
1 Set
Safety Bar Squat
9 Sets x 5 Reps
Barbell Incline Bench Press
8 Sets x 5 Reps
Barbell Standing Calf Raise
8 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Rowing
1 Set
Day 8
Cardio
Est. 92 min
1 exercise
Stationary Bike
1 Set
