Modified 5x5 with Supersets

By Melvyn Yeo

	Intermediate (2-3 years)
	19 minutes/day \| 3 days/week \| 5 weeks
	Gain Strength, Powerbuilding, Powerlifting, Build Muscle
	Barbell, Flat Bench, Pull up bar, Vertical Bench, Squat Rack, 2 x Dumbbell, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

Modified 5x5 Workout Description

5x5 training is designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth.

This program is designed for those who have a number of years of training under their belt as compared to what beginner are used to.

You will be targeting 25 repetitions for the exercise in the workout, it will be the same weight though the 25 repetitions.

Increment of 2.5KG for upper body exercises and 5KG for exercises such as squats and deadlift.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 120s between rounds
1A.Barbell Bench Press	4 rounds	5 reps	0s
1B.Pull-up	4 rounds	5 reps	120s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Seated Barbell Military Press	5 rounds	5 reps	0s
2B.Barbell Pendlay Row	5 rounds	5 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Barbell Back Squat	3 rounds	5 reps	0s
1B.Barbell Romanian Deadlift	3 rounds	5 reps	120s
Circuit #2 - 2 rounds Rest 120s between rounds
2A.Dumbbell Bulgarian Split Squat See Exercise Notes	2 rounds	5 reps	0s
2B.Barbell Good-morning	2 rounds	5 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 120s between rounds
1A.Barbell Deadlift	5 rounds	5 reps	0s
1B.Seated Dumbbell Shoulder Press	5 rounds	5 reps	120s
Circuit #2 - 5 rounds Rest 120s between rounds
2A.Barbell Romanian Deadlift	5 rounds	5 reps	0s
2B.Dips	5 rounds	5 reps	120s

Date Created: 12/31/2018, UTC

Last Updated: 10/28/2021, UTC

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