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,