5 Day 5 x 5 Log

Higher training frequency is a way to add weekly volume and take advantage of improved recovery abilities that develop as an individual becomes more accustomed to training.  For those that like the results from a 3 day 5 x 5, but feel they can get a little more out of their training the workout below can be a great way to move to the next level of training.  This is a split heavy and light version of 5 x 5.  I will add a 5 day HLM (Heavy, Light, Medium) full body routine shortly.

Monday
Heavy Squat Sets Reps Rest Resistance Used
Squat 5 5 5 min
Alternating Reverse Lunges 3 8-10 2 min
Front Squat 3 8-10 2 Min
Tuesday
Heavy Bench Sets Reps Rest Resistance Used
Bench 5 5 5 min
Seated Shoulder Press 3 12 2 min
Close Grip Bench 3 8 2 Min
Wednesday
Heavy Deadlift/Pull Sets Reps Rest Resistance Used
Deadlift 5 3 5 min
Hyperextensions 3 12 2-3 min
Cable Rows 3 8 2 Min
Cable Face Pulls 3 10 2 Min
Thursday
Light/ Speed Squat Sets Reps Rest Resistance Used
Jump Squat 8 2 2 Min 60% of Tuesday Squat
One-Armed Dumbbell Carry 4 30 Feet 2 Min
Plate Twist 4 20 2 Min
Frog Pumps 2 25 2 Min Bodyweight
Friday
Light/ Speed Sets Reps Rest Resistance Used
Close Grip Bench 6 3 2 Min 60% of Monday Bench
Lateral Raise 3 12-15 2 Min
Tricep Push-Downs 3 15 2 Min
Bicep Drag Curls 3 15-20 2 Min
Sat-Sun Rest/Cardio

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