Friday’s have been somewhat of a free-for-all workout lately. I typically pick a few body parts to train for the 2nd time of the week. I continued that trend this morning but decided to make it a 5 x 5 power workout.
The 5 x 5 workout is meant to increase strength and to also add dense muscle mass. That being said it’s generally done with compound lifts such as squats, deadlifts, and bench press.
Most of you know I don’t squat or deadlift these days due to my lower back problems, so I substituted those exercises. I recommend that you do free weight deads and squats though if you don’t have the limitations I have.
5 Sets x 5 Reps Workout
Bench Press: 5 x 5
Plate-Loaded Rows: 5 x 5
Plate-Loaded Squats: 5 x 5
Preacher Curls: 5 drop sets
Seated Overhead Extensions: 5 drop sets
Seated Calve Raises: 5 drop sets
Leg Press: 5 x 10
After hitting the three core lifts I jumped into some arms and finished out with some more volume for legs. These were mostly giant drop sets. I chose a weight I could get 10-12 reps for and did 5 sets back to back, dropping the weight a little each set.
For leg press, I intended to do 10 x 10 but I was pretty beat, so I stopped at 5 sets. Next week I plan to dive into a 5 x 5 workout routine. I’ll keep you all updated on how that goes. My goal is strength and dense muscle.
Train with Passion,