5 X 5 Workout


The 5 x 5 workout is a classic strength training methodology. There are several names of bodybuilders and athletes that have used this program but I’m uncertain as to who actually invented the program. The first name that comes to my mind is Reg Park. Of course my focus has always been on bodybuilding.

‘5×5’ means doing five sets of five reps. The typical 5 x 5 workout is three days per week with a rest day between each workout. For many, Mondays, Wednesdays, and Fridays work best. Training with heavy weights require more rest in order to build strength. However, my version will be four days per week.

Jason’s Modified 5 x 5 Workout

Keep in mind that this is my own version of a 5 x 5 workout. I’m catering this fit both bodybuilding and strength training. Feel free to make changes to cater to your own goals.

Monday – 5×5 Workout 1

Bench Press: 5 x 5

Deadlifts: 5 x 5

Dumbbell Curls: 3 x 12

Rope Extensions: 3 x 12

Tuesday – 5×5 Workout 2

Squats: 5 x 5

Leg Press: 3 x 12

Calve Raises: 3 x 15

Seated Dumbbell Press: 3 x 12

Lateral Raises: 3 x 12

Wednesday – Rest

Thursday – 5×5 Workout 3

Deadlifts: 5 x 5

Bench Press: 5 x 5

Dips: 3 x 12

EZ Bar Curls: 3 x 12

Friday – 5×5 Workout 4

Squats: 5 x 5

Leg Extensions: 3 x 12

Leg Curls: 3 x 12

Calve Raises: 3 x 15

Upright Rows: 3 x 12

Saturday/Sunday – Rest

405 lb Bench Press - 5 x 5 Workout program

As you see, the core compound exercises for the 5 x 5 method are bench press, squats, and deadlifts. I throw in a few isolation exercises with higher rep ranges to promote hypertrophy and ensure all muscles get worked directly.

You don’t have to follow my workout program exactly the way it’s written. You can instead use it as a guide to create your own. For example, you may want to throw in seated barbell press instead of bench press one day.

In using heavy weights for the compound lifts, I’m also including some other exercises to balance the strength training and bodybuilding concepts. To me, this grants you the best of both worlds and makes the program more well-rounded. I recommend doing this workout program for 6-8 weeks.

Heavy Weights

The 5 x 5 workout is all about using heavy weights. This doesn’t mean maxing out though. If you can’t perform 5 ‘good reps’ than you need to reduce the weight. This isn’t ego lifting.

In my opinion, lifting heavy weights is the key to increasing both muscle mass and strength. Your muscles get used to pushing heavy loads, thus it becomes easier to gradually increase the weight. Lifting heavy weights also gives your muscles that dense and round shape.

Non-5 x 5 Exercises

Again, this is my own modified version of the 5 x 5 workout. My personal goal has never been just to get stronger. I’ve always aspired to have a balance of the bodybuilding look as be as strong as I can be. But it’s never been just one of those.

You’ll notice I’ve included some isolation exercises and exercises for the smaller body parts (like arms and calves). However, I keep the volume for those fairly low. The 5 x 5 workout takes a lot out of you.

The 5 x 5 workout is indeed a great way to get stronger. And I feel my modified program will also help you gain more muscle (in a cosmetic sense) while getting stronger.

Post 5 x 5 Workout

I must end on the note of deloading once you finish this 5 x 5 workout program. As I stated earlier, stay on this program for about 6-8 weeks. After that you should either take a week off or do a week or so of deloading. Dealoading is where you basically where you decrease both your training volume and intensity. You’re giving your body a break.

Train with Passion,