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5x5 workout

5×5 Workout

When it says 5×5, many powerlifters are sure to recall something. It is a proven program for building muscle and strength. Among the bodybuilders, it was trendy in the past and Ed Coan, one of the best powerlifters of history, contributed to its promotion. The 5×5 program has many variations. Here we will explain the fundamental principle of training, and we will introduce one of the possible models that will show you how to build your muscle naturally.

The principle of training

The 5×5 workout is a training session where we practice the competition exercises (squats, bench-press and deadlift) in five series of five reps. You can also perform additional exercises with a 5×5 system, but nothing happens if we do so in a few more repetitive sequence, e.g. 3x 8-10.

The secret of the success of this training is that five repetitions are the imaginary boundary between the straightforward strength training (2 to 3 repetitions) and volume training (8 to 12 repetitions). By five repetitions with the corresponding load, we stimulate both types of muscle fibers and achieve a specific compromise between muscle building and strength. This training does not fit in just before the competition, but it is definitely appropriate to build the fundamental strength. This is 100% right approach for beginners that want to gain their muscles naturally.

Training split and proper weight selection

Because it is training with a relatively high load, it is enough to train squats and deadlift once a week. We will train Bench-press twice: once hard and easy once. I would recommend running this program on Monday, Tuesday, Thursday, Friday, and resting on other days.

On the first day we will train squats with other, the second day heavy bench-press, third day deadlift and fourth day light bench-press with other.

5x5 workout

The alpha and omega of success in this training is the choice of a reasonable load. The training is based on the principle of periodization, so we need to have enough reserve to add weight. I do not know if you can determine the exact percentage. The big difference will be between the beginner who is squatting with 60 kg and he does not know what the bandages are, and the experienced jerk who squats with more than 300 kilograms and his tools allows him to add another 70 kg.

Generally speaking, for the first training, we choose the load we can do with about 10 reps. It may seem lightweight to you, but you will add every additional training. It’s about keeping you as long as possible. The load is added depending on the exercise and performance, but it is always necessary to add at least 1 kg. Either we add it systematically, or every three weeks, we include a lighter week (i.e., about 75% of the weight you practiced in the third week). By this, we make a little bit of relief from the high-sensitivity workout and prepare our muscles for further increase of the intensity.

5×5 Training schedule

1 dayseries x repsDay 2series x reps
squats5 x 5bench-press5 x 5
leg extension3 x 10incline dumbbell bench press3 x 8
leg curl3 x 10push-ups3 x 8
calf3 x 20dumbbell side raise3 x 10
abs3 x 20
Day 3series x repsDay 4series x reps
deadlift5 x 5decline EZ bar triceps extension3 x 8
pull-ups3 x 8cable pushdown3 x 10
cable row3 x 10barbell curl3 x 8
abs3 x 20dumbbell curl3 x 10
standing dumbbell triceps extension3 x 8
dumbbell side rise3 x 8
lightweight bench-press5 x 5



Before performing the series, you need to limber up correctly and take care of the correct technique for all repetitions. Breaks between series will be selected for competitive exercises so that you can perform another series (for example, 3 minutes). For other exercises that will not be performed with such high intensity, shorten the breaks to 1 – 1.5 minutes.

The training is done without any specialized equipment, only with a squat and a deadlift use a belt. This workout can be kept for about 8 to 10 weeks. If you were able to add 2,5 kg each week to the bench, you will be able to raise 25 kg more in the series than in the first training session, which could mean an increase in the maximum capacity by about 10 kg. After the end of the cycle, place a week off, and then you can try another workout training.

Get Sculpted with a Pair of Dumbbells

Get Sculpted with a Pair of Dumbbells

You may have tons of excuses for skipping workouts; no time on going to the gym, no extra bucks for a gym membership, or no extra home space for an exercise equipment. But getting into a healthier lifestyle, losing weight, and having your body toned can be attainable with just dumbbell exercises. Dumbbells are much cheaper than a monthly fee in the gym and only takes a little space in your home thus making you have no excuses to skip your workout anymore! Here are some dumbbell exercises to get a sculpted body you have been dreaming for that you can do anytime and at the comfort of your home.

The best Dumbbell Exercises

Abdominal Crunches

Lie down on your back on the floor, with your knees bent. Hold a dumbbell with both of your hands. Your starting point would be straightening your arms and point them to the ceiling. Slowly raise your upper back and shoulders getting closer to your knees and get back to your starting position. This exercise will target your abdominal muscles.

Bent-over Rows

Stand up on your feet with shoulder width apart, slightly bend the knees, then bend your torso to the front at a 45-degree angle to the floor. As your starting position, hold the dumbbells hanging to the sides of your body then pull the dumbbells up to your shoulders. You must feel your shoulder blades doing the pulls then hold that position for 2 seconds before bringing it down to your starting position. This exercise will target your back muscles, shoulder, and arm muscles.

Bicep Curls

Hold the dumbbells, palms facing forward and placed next to your body. Lift the dumbbells up about a 3/4 of your shoulders and hold that position for about 2 seconds before bringing it down to the starting position. You can do this exercise on each arm alone, alternately, or both arms together. Biceps are the targeted muscles of this exercise.


Dumbbell Side Bend

Stand with shoulder width apart, hold a dumbbell in one hand, palm facing your hips, and keep your arm straight. Hold your waist with your free hand. Slowly bend to the side keeping your back straight with the hand holding the dumbbell as low as you can and bring to your starting position. Move the dumbbell to your other hand and do the same exercise. You can feel your oblique stretching in this exercise.

Lateral Raise

Stand up on your feet, shoulder width apart, have your back straight, and knees slightly bent. Place the dumbbells in front of your body with your palms facing each other. Lift both arms to the sides and away from each until they both reach the height of your shoulders then slowly get them back to their starting position. Your shoulders, particularly your deltoids, will be targeted in this exercise.


Lying Fly’s

Lie down on your back and bend your knees. Hold each dumbbell in your hands facing each other with your arms stretched out over your head. Slowly bring your arms to the sides, drawing an arc, and your elbows slightly bending. You must feel your chest muscles doing this workout as they are targeted on this exercise.


Lying Press

Still lying on your back on the floor and knees bent, hold the dumbbells with your palms facing forward next to your shoulders. This will be your starting position. Push the dumbbells upward and bring them together at the top then slowly bring them down to your starting position. Avoid raising your whole body up as you are only targeting your triceps and chest.


Lying Triceps Extension

Lie down on the floor on with your back flat against it and your knees bent. Palms facing each other, hold the dumbbells in your hands. Keep your arms at a 90-degree angle to your body. Flex your elbows and without moving your shoulder joint, lower the dumbbells backward to your ears. Return slowly to your starting position. The muscles worked on this exercise are your triceps, lats, and your forearms.


Overhead Press

Stand up on your feet with a shoulder-width apart, hold the dumbbells, palms facing forward, and place above your shoulders. Raise the dumbbells upward avoiding them to hit with each other then slowly bring to your starting position. Do not rest the dumbbells on your shoulders to avoid accidents and to make the exercise effective. This exercise strengthens your core and upper body.

Dumbbell Squat

Stand up with feet shoulder-width apart, hold the dumbbells with palms facing forward straight on the shoulders to the sides of your body. Slowly bend your knees and imagine yourself sitting on a chair. Remember to plant your feet on the floor and your knees in line with your feet for your balance. Look straight and lean your torso forward. Then brick back to your starting position without straightening too much and locking your knees. The dumbbells act as an additional weight great for working out your legs and your upper body as well.


Stiff Leg Deadlift

While standing with feet shoulder-width apart, slightly bend your knees, hold the dumbbells with palms facing on your body in front of you. Flex your hip, slowly bend forward, keep your back straight, and look straight. Avoid moving your knees and keep them stationary. Go back to your starting position after feeling your hamstrings fully stretched. This move will greatly build your lower back and leg strength.


You can do these exercises 12 repetitions for 3 sets. If you find it hard to finish a set, you can lower it to 8 repetitions. Remember that quality is better than quantity when working out. Do not work out for the sake of finishing the repetitions and sets. It is best and proven effective that when you do the exercises correctly and holding your position for 2 seconds before going back to your starting position.

With dumbbell exercises, you will not have a problem with losing weight and getting your body toned. You don’t need to have to buy those expensive workout machines and spend money for a gym membership. All you need to have is a pair of dumbbells to have the body of a Greek god or goddess.