This workout is to add volume and stabilising muscle groups to the principles of the 5x5 workout regime from Stronglift(TM). I have seen improved numbers in strength from the 5x5 programme but have now started to see weaknesses and issues around rotator cuff, biceps and core where, without targeted work, if you're looking for a more muscular frame a pure strength workout might see numbers up but not give you the frame your want. That being said I would highly recommend the 5x5, my butt has never looked better and squatting 3 times a week has definitely improved my lower body and posterior chain. So basically follow 5x5 until you feel you need a bit more volume. Days of this workout: Day 1 Negatives - Heavy Squat; Heavy Bench Press Day 2 Rest Day 3 Heavy Deadlift Day 4 Rest Day 5 Volume Day 6 Cardio Day 7 Rest My warm up routine is a bike ride to the gym followed by leg swings, BW squats and dynamic stretching. Like any routine warm ups are important and personal to you. Do what you enjoy and what works but make sure you warm up. The routine has moves in it to fire up certain muscle groups ahead if big lifts. Really important to get the muscle and mind connection. Same with any strength exercise routine keep adding weight each repeat. 2.5kg at a time and it soon builds up!