5x5 Barbell Program

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day intermediate, 5x5 strength training plan. All the exercises featured in this program use only a barbell.

Each major muscle group will be worked with two different exercises for a total of ten sets. This is more than enough to stimulate muscle growth over a 2-3 month period.

The key is making sure each set of 5 repetitions is challenging to the point that you cannot do more than 6 repetition. When you can ...increase the weight by 5 percent for upper body and 10 percent for lower body exercises.

Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body

Stay Strong,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Upper Body 8 exercises, 1 hr 29 mins

Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 75s
Barbell Curl (Close Grip)	5x5 reps	rest: 75s
Barbell Shoulder Press	5x5 reps	rest: 90s
Barbell Shrug	5x5 reps	rest: 60s

Workout 2: Lower Body 4 exercises, 55 mins

Barbell Squat	5x5 reps	rest: 180s
Barbell Lunge	5x5 reps	rest: 120s
Barbell Standing Calf Raise	5x5 reps	rest: 90s
Barbell Seated Calf Raise	5x5 reps	rest: 98s

Workout 3: Upper Body 8 exercises, 1 hr 27 mins

Barbell Deadlift	5x5 reps	rest: 75s
Barbell Bent-Over Row	5x5 reps	rest: 75s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Decline Bench Press	5x5 reps	rest: 120s
Barbell Curl	5x5 reps	rest: 75s
Barbell Curl (Close Grip)	5x5 reps	rest: 75s
Barbell Shoulder Press	5x5 reps	rest: 90s
Barbell Shrug	5x5 reps	rest: 60s