5x5 (Beginner 2 Day)
Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 41 / 174286

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Description

The 5x5 workout style is centered around 1 thing: 5 sets of 5 reps. The workout focuses on heavy compound lifts 3 times a week to promote muscle and strength growth.

Who is this workout plan for?
This program is built for improving strength of your core lifts and building a foundation for strength training. If you're already quite experienced and have a specific fitness goal that is more towards physical appearance, fat loss or cardiovascular capacity there could be a better workout in our database.

Progression between weeks
Depending on how progressed you are in your strength training you may need to increase the weight in the core lifts from week to week. We recommend you increase the weight by 5 to 10 lbs each week if during the previous week you were able to comfortably complete all the reps for an exercise.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 5 5 Progress Chart
Day 2 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart