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You’ll perform workout A on Monday and Friday, and workout B on Wednesday. The 5×5 program comprises 3 workouts using the 5×5 set and repetition scheme for each movement, with the exception of the deadlift, which gets a 1×5 working set.Įach week has two workouts - A and B.
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They’re also performed last in the workout to avoid fatiguing the core and stabilizing muscles that are needed for other movements. The reason for this is that heavy deadlifts are one of the most demanding exercises, and doing them too often can easily lead to overtraining. The only exception to the 5×5 rule is deadlifts, of which you will only perform 1 set of 5. 5×5 workout structureĮach workout, you will perform three of these movements.īarbell back squats are included in every workout, while all other exercises cycle on a weekly basis and are performed either once or twice per week, depending on whether you’re on week 1 or 2.
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The combination of these movements works most of the large muscles in your body. You’ll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth. The goal is to build strength in compound movements by adding weight every time you do the workout. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. A 5×5 workout comprises compound barbell movements - like squats and deadlifts - using heavy weights and lower repetitions per set.