5x5 schema
General
Beginner
Barbell
Plan Details
The 5x5 schema routine by nickklomphaar is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
5x5A
Est. 44 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
Day 3
5x5B
Est. 45 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
Day 5
5x5A
Est. 44 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
Day 8
5x5B
Est. 45 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
Day 10
5x5A
Est. 44 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
Day 12
5x5B
Est. 45 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Kneeling Hip Flexor
4 Sets x 5 Reps
Hip Flexor Stretch
4 Sets x 5 Reps
Cat Stretch
4 Sets x 5 Reps
Plank
4 Sets
