Big 3 5x5 Beginner Workout Split

By Steve Shaw

	Intermediate (2-3 years)
	45 minutes/day \| 3 days/week
	Gain Strength, Build Muscle
	Barbell, Squat Rack, Flat Bench, Bodyweight, Dips (Parallel) Bar, Pull up bar, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

This 3 day workout is designed with beginners in mind looking to master the big 3 lifts: squat, deadlift, and bench press. Together, these 3 compound lifts emphasize the majority of muscle groups in your body and are perfect for building a foundation of muscle for further muscle growth progress down the road. Each exercise is performed for 5 sets of 5 reps, which is a great range for building strength as well as muscle with a combination of high volume and high intensity. Beginners looking to start their lifting journey off the right way should give this workout a shot!

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Rest

Day 3:

Wednesday - Workout B

Day 4:

Rest

Day 5:

Friday - Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	5 reps	60s
2.Barbell Bench Press	5 sets	5 reps	60s
3.Bent Over Barbell Row	5 sets	5 reps	60s
4.Sit Up See Exercise Notes	3 sets	10-25 reps	60s
5.Chest Dips	3 sets	AMAP reps	60s

Day 3 - Wednesday - Workout B

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	5 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	5 sets	5 reps	60s
3.Pull-up	3 sets	AMAP reps	60s
4.Dumbbell Side Bend	3 sets	10-25 reps	60s
5.Chin-up	3 sets	AMAP reps	60s

Day 5 - Friday - Workout C

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	5 reps	60s
2.Barbell Bench Press	5 sets	5 reps	60s
3.Bent Over Barbell Row	5 sets	5 reps	60s
4.Sit Up See Exercise Notes	3 sets	10-25 reps	60s
5.Chest Dips	3 sets	AMAP reps	60s

Date Created: 5/12/2018, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Steve Shaw

See More More Workouts by Steve Shaw

More workouts like this

Men's Gain Strength, Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan