5x5 Back & Chest Program

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RATING: 78 (FROM 3 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a two-day, intermediate strength training session. Perform with 2-3 days rest between workouts for best results. Add this program to another plan that you like doing that targets the rest of your body. There are also other 5x5 programs like this that you can check out.

Day 1: Begin with a few warm-up movements. Then dive into three back exercises followed by three chest exercises. All follow a 5x5 training format. The weight should be just heavy enough to complete 5 repetitions not 6 or 8. Workout time: about 65-minutes.

Day 2: Following three warm-up exercises you'll work the back and chest again. This time around though, the exercises will be different. You will follow a 5x5 format again. Workout time: 66-minutes.

Each training session will get you 75 repetitions/body part.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Friday

Workout 1 9 exercises, 41 mins

One-Arm Hang	1x10 reps • 35s	rest: 20s
Dynamic Back Stretch	1x0 reps • 35s	rest: 20s
Upper Back Stretch	1x0 reps • 35s	rest: 20s
Dumbbell One-Arm Row	5x5 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 75s
Dumbbell Bench Press	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 90s
Cable Cross-Over	5x5 reps	rest: 75s

Workout 2 9 exercises, 44 mins

One-Arm Hang	1x10 reps • 30s	rest: 20s
Posterior Capsule Stretch	1x10 reps • 30s	rest: 20s
Upper Back Stretch	1x0 reps • 30s	rest: 20s
Dumbbell Bent-Over Row	5x5 reps	rest: 75s
T Bar Row	5x5 reps	rest: 75s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Machine Fly	5x5 reps	rest: 75s