5x5 Strength Training Program

The program is an easy one to follow. But will take a great deal of your energy to complete. Even though there are only 3 exercises on each training day, the load should be very heavy. How heavy? Enough to perform only 5 repetitions per exercise. When you can surpass this after the first week ...increase the resistance.

GOAL:

Perform Day 1 workout twice weekly, on Monday and Friday. Perform Day 2 workout once on Wednesday. Follow this cycle for 4-8 weeks. The program is designed to build overall strength.

Over the 4-week cycle, you perform the same number of sets and repetitions for every movement. This will ultimately lead to balanced strength across all the areas you work. You will only use a barbell for all exercises.

Start with lower weight for the first week. If you know your 1-RM, start with 80 percent of that weight. After the first weeks cycle, add 10 pounds (4.5 kg) to the squat and deadlift and 5 pounds (2.3 kg) to upper body movements (if needed).

Each workout session should take about 50-minutes.



Stay Strong,



MICHAEL WOOD, CSCS
Jefit Team