mod. 5x5

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2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day a week strength training routine involving all the major weight training excercises. For both Beginner and Intermetiates. 5 sets of 5 reps (5x5) - squats, deadlifts (1x5), overhead press, bench press and barbell row. Functional movements with free weights only - no isolation exercises and always increasing the weight 2.5kg....Stall of a lift keep the weight for 3 sessions then deload 10% if you can't get through 5 sets of 5 reps. See strong lifts site for more details and a spreadsheet workout plan for upping the weight.

Monday
ANY
ANY
ANY

All 30 exercises, 3 hrs 16 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Chin-Up (Mixed Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Workout A - Squat, Bench Press, Bent Over Row 5 exercises, 43 mins

Barbell Squat	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Dip	5x8 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s

Workout B - Squat, Shoulder Press, Deadlift 5 exercises, 38 mins

Barbell Squat	5x5 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Pull-Up	5x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s

Workout C 8 exercises, 50 mins

Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s