fitness-and-power-5x5


F&P Bodybuilding 5×5 Routine

 

Day A:

Squat: 4-6×5

Bench Press: 4-6×5

Deficit Deadlifts: 1-2×5

Close Grip Bench Press: 1-2×8

Barbell curl: 2-3×8

Facepulls: 2-3×12

Shrug: 2-3×10

Straight leg calf raise: 2-3×8

 

Day B:

Squat: 4-6×5

Overhead Press: 4-6×5

Deadlift: 1×5

Barbell Row: 4-6×5

Close Grip Bench Press: 1-2×8

Barbell curl: 2-3×8

Facepulls: 2-3×12

Shrug: 2-3×10

 

This is just a template, there are things that can be adjusted and modified to better fit a particular individual. Happy gains!

 

Sources:

1)     http://www.ncbi.nlm.nih.gov/pubmed/24998610

2)     http://www.ncbi.nlm.nih.gov/pubmed/17326698

By Tiago Vasconcelos Faleiro


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