The 5x5 workout program is designed to develop long-term basic strength, rooted in the primal movements essential to human fitness. By consistently challenging your body with compound exercises and structured training, you will forge a powerful foundation of strength. This program emphasizes the importance of pushing hard on the max effort day, ensuring continuous progress and growth.

Training Frequency: 3 times per week (e.g., Monday, Wednesday, Friday)

Day 1: Volume Day

Target: 90% of 5 Rep Max

Rest: 2 minutes between sets

Warm up thoroughly on each movement before moving to work sets

1. Squats

   • 5 sets of 5 reps at 90% of your 5 rep max

2. Bench Press

   • 5 sets of 5 reps at 90% of your 5 rep max

3. Deadlifts

   • 5 sets of 5 reps at 90% of your 5 rep max

Day 2: Technique Day

Target: 75% of 5 Rep Max

Rest: 1.5 minutes between sets

Warm up thoroughly on each movement before moving to work sets

1. Squats

   • 3 sets of 5 reps at 75% of your 5 rep max

2. Standing Shoulder Press

   • 3 sets of 5 reps at 75% of your 5 rep max

3. Barbell Row

   • 3 sets of 5 reps at 75% of your 5 rep max

Day 3: Max Effort Day

Target: Push beyond your 5 Rep Max

Rest: minimum 2 minutes between working sets

Warm up thoroughly on each movement before moving to work sets

Squats

1. • 1 set: work beyond your current 5 rep max 

2. Bench Press

   • 1 set: work beyond your current 5 rep max

3. Deadlifts

   • 1 set: work beyond your current 5 rep