Training

10 Weeks to Super Strength

Our pure power program for crazy size and strength.

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 WHY 5x5 WORKS 

The rep range is right on the border for building strength and size

STAGE I: WEEKS 1–5, 5x5

Start with a weight with which you can complete five sets of 5 reps, taking three-minute rest periods between sets. Attempt to increase this weight over five weeks.

WORKOUT 1 (MONDAY): CHEST AND ABS

  • Bench Press | SETS: 5 | REPS: 5
  • Incline Barbell Press  | SETS: 3 | REPS: 6-8
  • Dumbbell Press  | SETS: 3 | REPS: 6-8
  • Incline Dumbbell Flye  | SETS: 3 | REPS: 8-10
  • Crunch  | SETS: 3 | REPS: to failure
  • Reverse Crunch  | SETS: 3 | REPS: to failure

WORKOUT 2 (TUESDAY): LEGS AND CALVES

  • Squat  | SETS: 5 | REPS: 5
  • Leg Press  | SETS: 3 | REPS: 6-8
  • Leg Extension  | SETS: 3 | REPS: 8-10
  • Romanian Deadlift  | SETS: 3 | REPS: 6-8
  • Leg Curl*  | SETS: 3 | REPS: 8-10
  • Standing Calf Raise  | SETS: 3 | REPS: 12-15
  • Seated Calf Raise  | SETS: 3 | REPS: 15-20

WORKOUT 3 (WEDNESDAY): BACK AND ABS

  • Deadlift  | SETS: 5 | REPS: 5
  • Bentover Row†  | SETS: 5 | REPS: 5
  • Lat Pulldown  | SETS: 3 | REPS: 6-8
  • Seated Cable Row  | SETS: 3 | REPS: 6-8
  • Hanging Leg Raise  | SETS: 3 | REPS: to failure
  • Cable Crunch  | SETS: 3 | REPS: 8-10

WORKOUT 4 (THURSDAY): SHOULDERS AND TRAPS

  • Barbell Overhead Press  | SETS: 5 | REPS: 5
  • Barbell Upright Row  | SETS: 3 | REPS: 6-8
  • Dumbbell Lateral Raise  | SETS: 3 | REPS: 8-10
  • Bentover Dumbbell Lateral  | SETS: 3 | REPS: 10-12
  • Barbell Shrug  | SETS: 5 | REPS: 5

WORKOUT 5 (FRIDAY): TRICEPS, BICEPS AND FOREARMS

  • Close-grip Bench Press  | SETS: 5 | REPS: 5
  • Lying Triceps Extension  | SETS: 3 | REPS: 6-8
  • Triceps Pushdown  | SETS: 3 | REPS: 8-10
  • Barbell Curl  | SETS: 5 | REPS: 5
  • Seated Incline Dumbbell Curl  | SETS: 3 | REPS: 6-8
  • Preacher Curl  | SETS: 3 | REPS: 8-10
  • Barbell Wrist Curl  | SETS: 5 | REPS: 5

*Lying, seated or standing

†Or power rows

 

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