Week 3 on 5×5

I’m on week 3 of my own modified version of the 5×5 strength training program. My personal goal was to get stronger but to also promote hypertrophy. In short, I catered to program to have it all: strength and bigger muscles.

This morning was my 5×5 day with extended legs. This means after my main 5×5 lifts I did some extra leg work (Monday is extra chest and Friday, extra back work).

Wednesday 5×5 Workout

Squats: 5 x 5

Bench Press: 5 x 5

Rows: 5 x 5

Extended Leg Training

Seated Leg Curls: 4 x 10

Leg Extensions: 4 x 10*

Seated Calve Raises: 4 x 10*

*Triple drop set on final set

The squats and rows were performed on the plate loaded machines. Although I’m a fan of free weights, these machines are better for my lower back. I always encourage folks to go with free weights when possible.

I would have normally done leg press as well but I was beat. This workout really pushes you and force you to exhaust the muscle. 5 sets of 5 reps may not sound like much but when you do this for 3 compound lifts, it’s taxing on the body.

That’s today’s workout. I’ll be fueling up with some solid nutrition throughout the day. Proper nutrition leads to recovery, and recovery leads to muscle growth. A couple more weeks and I’ll be ready for a week of deloading.

Train with Passion,


3 Comments on Week 3 on 5×5

  1. Interesting to extend a 5×5 with some extra for one chosen muscle.
    Question though – do you do this 5×5 workout monday-friday (weekend off) or every other day with a rest day in between?
    I ask this since I have done this 5×5 too for a while but I was recommended to have a rest day in between (which it turned out I needed), since these big 3 are compound and take on the whole body (except biceps maybe). A comment would be appreciated.

    • Thanks for the comment. Yes most recommend 5×5 mon-wed-fri and the the other days. But i end up doing some lighter training those days. Tues is arms and Thurs shoulders/traps, but nothing too heavy.

      But my goal in all this is also building and shaping the muscle, not just strength. I think for strength only, the core lifts 3x a week is plenty.

      • Thanks for the follow up. I always try to combine heavy exercises (beginning of the workout) with others later on in the workout that have more reps and are lighter. This extended 5×5 seems just what I was looking for. I am going to try it for 4-6 weeks or so!

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