5x5 Bodyweight Workout.

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an intermediate 5x5 bodyweight, strength training program. These types pf programs are typically done using free weights. This program, however, will use just you bodyweight as the resistance. You will perform 5 sets of 5 repetitions of each exercise. You will need to use some equipment but you will lift only your bodyweight. Each workout session should take about 45-50 minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Workout #1 5 exercises, 47 mins

Bodyweight Rear Lunge	5x5 reps	rest: 75s
Machine Inverted Row	5x5 reps	rest: 75s
Push-Up to Side Plank	5x5 reps	rest: 75s
Hanging Knee Raise (Rotational)	5x5 reps	rest: 75s
Dip	5x5 reps	rest: 75s

Workout #2 6 exercises, 44 mins

Bodyweight Squat	5x5 reps	rest: 10s
Single-Leg Squat	5x5 reps	rest: 75s
Bird Dog	5x5 reps	rest: 60s
Pull-Up	5x5 reps	rest: 15s
Single-Leg Push-Up	5x5 reps	rest: 75s
Bench Jackknife Sit-Up	5x5 reps	rest: 60s

Workout #3 6 exercises, 50 mins

Bodyweight Squat	5x5 reps	rest: 0s
Jump Squat	5x5 reps	rest: 75s
Chin-Up	5x5 reps	rest: 90s
Plyo Push-Up	5x5 reps	rest: 90s
V-Up	5x5 reps	rest: 60s
Dip	5x5 reps	rest: 60s