The 5X5 training program is a proven method for building size and strength in powerlifters as well as bodybuilders. It dates back to the 1940s. Arnold Schwarzenegger describes 5×5 training method in his book,”The Encyclopedia of Modern Bodybuilding.” He says that he learned about this type of training from his bodybuilding idol Reg Park, who won Mr. Britain 1949 and Mr. Universe 1951.
Arnold later created his own workout routine which he called “the golden six” which was based on the original 5×5 routine, and claimed that he built a significant muscle mass while on it.
Five by five training involves doing five sets of five repetitions using basic compound exercises. It is usually done three days a week, but there are many different workout setups where training is done more or less often. The 5×5 training workout can be done as a full body or a split routine.
5×5 Workout Common Setups
Below are some of the set-ups used for the 5X5 workout:
Full-body workout
1. Monday
– Bench press
– Barbell rows
– Squat
– Assistance work : abs and calves
2. Wednesday
– Weighted dips
– Weighted chin-ups
– Deadlifts
– Assistance : side and rear delt lateral raises
3. Friday
– Incline bench press
– Front squat
– Barbell rows
– Assistance : Biceps curls and triceps extensions
Upper/lower split
1. Monday
– Bench press
– Barbell rows
– Assistance : side lateral raises
2. Wednesday
– Squat
– Stiff leg deadlift
– Calf raise
3. Friday
– Incline Bench press
– wide grip pull-up
– Assistance : triceps dips, narbell curls
The next week you continue with lower body workout.
Key points:
-You need to be progressive. Try to increase the weights by 1%-2% every week.
Don’t start with your heaviest weights the first week.
-You should deload or take a week off when you start feeling beat up.
This can happen after 5 to 8 weeks.
