3 Day 5 X 5 Workout Log

The 5 x 5 is a very effective yet simplistic approach to strength and size training.  It fits in the higher volume end of pure strength training with sufficient volume to make size gains as well.  The workout below if an example 3 day per week full body split encompassing core lifts.  Major core lifts are all that is required to make strides in both strength and size, but it is acceptable to do additional accessory work for physique refinement or corrective exercise where necessary.

WEEK 1
Workout A Sets Reps Resistance/Weight Used Successful?
Day 1 Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 2 Rest or Cardio
Day 3 Workout B Sets Reps Weight Successful?
Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5 0
Day 4 Rest or Cardio
Day 5 Workout A Sets Reps Resistance/Weight Used Successful?
Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 6 & 7 Rest or Cardio
WEEK 2
Workout B Sets Reps Weight Successful?
Day 1 Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5 0
Day 2 Rest or Cardio
Day 3 Workout A Sets Reps Resistance/Weight Used Successful?
Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 4 Rest or Cardio
Day 5 Workout B Sets Reps Weight Successful?
Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5
Day 6 & 7 Rest or Cardio
WEEK 3
Workout A Sets Reps Resistance/Weight Used Successful?
Day 1 Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 2 Rest or Cardio
Day 3 Workout B Sets Reps Weight Successful?
Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5 0
Day 4 Rest or Cardio
Day 5 Workout A Sets Reps Resistance/Weight Used Successful?
Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 6 & 7 Rest or Cardio
WEEK 4
Workout B Sets Reps Weight Successful?
Day 1 Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5 0
Day 2 Rest or Cardio
Day 3 Workout A Sets Reps Resistance/Weight Used Successful?
Bench Press 5 5
Back Squat 5 5
Pull-ups 5 5
Day 4 Rest or Cardio
Day 5 Workout B Sets Reps Weight Successful?
Sumo Deadlift 3 5
Overhead Dumbbell Press 5 5
Back Squat 5 5 0
Day 6 & 7 Rest or Cardio

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