Bodybuilding Workouts: The 5 X 5 Program
Bored by the same old bodybuilding workouts? Looking to change things up and take it to a
Well, you’re in luck. The 5×5 program might just be the bodybuilding workouts your muscles have been wishing for. Especially if you’re looking to gain a large amount of muscle mass and strength in a short time.
So what is it?
Bodybuilding Workouts: The 5×5 Program Basics
It’s pretty simple.
You carry out three exercises that target primary muscle groups. Both lower and upper body should be included.
- Each exercise should be five sets of five reps.
- You should do this three times a week to allow for recovery due to intensity.
- You should increase weight weekly.
- Every 4 weeks, change up your exercises.
- Train on this program for 12 weeks.
A sample 5×5 Program could look something like this:
- Weighted Squat
- Bent Over Row
- Bench Press
- Weighted Split Lunges
- Preacher Curls
- Front Squat
- Renegade Row
- Incline Press
- Hamstring Raises
- Russian Twist (weighted)
- Weighted Dips
- Chin ups
- Leg Extensions
- Lateral Raise
Alternate workouts every other workout. Take at least one day off between your bodybuilding workouts.
Rest 1-2 minutes between sets so you can recover and reload.
These are just examples–there are a multitude of combinations you can include in your 5×5 program.
If you have a few muscle groups you want to target on Mondays, Wednesdays and Fridays, go for it. Upper and lower combinations are your target. Feel free to add isolating exercises after completing 5-7 of these combos.
Benefits of 5×5 Program
The benefits of bodybuilding workouts like this is increased intensity and frequency of training. You will essentially be training muscle groups every two days which can increase testosterone release and muscle growth.
Caveat: You should get into this program slowly if you’re a beginner. Overtraining can lead to injuries, cortisol overload, inability to recover and more.
You can also experience more fatigue and increased appetite with this program. Adapt as your body allows. Listen to your body.
Make sure you have a solid fitness foundation before leaping into higher demand programs.
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