5x5 Barbell Program

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5x5 strength training program geared towards all advanced level gym goers. All exercises in the program other than core exercises use a 5x5 format, Meaning 5 sets of 5 repetitions using 75-85 percent of your 1-RM for each set following multiple warm-up sets using 50 percent of 1-RM. You will use a barbell for all exercises. Each session will take between 75 and 90-minutes (depending on recovery time between sets).

Workout 1: Perform 5 barbell exercises - 5x5 and 3x20 core.

Workout 2: This workout session includes - 5 barbell exercises - 5x5 and 3x15 for core exercises.

Workout 3: The 3rd weekly session includes an extra day recovery. Perform 5 exercises using a 5x5 format and foor the core do 3x15.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Workout 1 6 exercises, 1 hr 21 mins

Barbell Lunge	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Push Press	5x5 reps	rest: 90s
Barbell Curl	5x5 reps	rest: 90s
Weighted Crunch	20x3 reps	rest: 60s

Workout 2 6 exercises, 1 hr 15 mins

Barbell Squat	5x5 reps	rest: 90s
Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bench Press (Wide Grip)	5x5 reps	rest: 90s
Barbell Military Press (Seated)	5x5 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 90s
Weight Plate Russian Twist	15x3 reps	rest: 60s

Workout 3 6 exercises, 1 hr 29 mins

Barbell Hip Thrust	5x5 reps	rest: 120s
Barbell One-Arm Row	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Barbell Jerk	5x5 reps	rest: 120s
Barbell Spider Curl	5x5 reps	rest: 120s
Weighted Decline Rotation	15x3 reps	rest: 60s