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  1. #1
    aspengc8 is offline Junior Member
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    Oct 2004
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    5x5 routine, Too much?

    Just finishing up my sust cycle @ 500mg/week.

    Currently, my 5x5 routine looks like this:

    Chest/Tri
    ----------
    Barbell flat- 5x5
    incline dumbell press- 4x6-8
    incline dumbell fly- 4x6-8
    decline straight bar skull crusher- 5x5
    dumbell hammer style skull crusher- 4x6-8

    Back/Bi
    ---------
    Deadlift 5x5
    front lat pulldown- 4x6-8
    1 arm dumbell rows- 4x6-8
    close grip seated cable row- 4x6-8
    seated straight bar barbell curl 5x5
    on last set or curl, superset to standing hammers

    shoulder
    ----------
    dumbell press- 5x5
    dumbell laterals 3x6-8
    rear delt flys 3x6-8
    front raises 3x6-8
    shrugs 3x6-8

    Legs
    -------
    squat- 5x5 (all the way down, kinda hard being 6'2")
    stiff leg deads- 5x5
    calf raises- 5x5

    Is this adequate for legs?

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    No, I wouldn't say it is too much, looks fine to me.
    I would add extensions/curls to leg day along with another calf movement.

  3. #3
    aspengc8 is offline Junior Member
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    sounds good, thanks for the reply! Legs tonight woohoo!

  4. #4
    jjgym is offline New Member
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    I would say your program looks good. I have made my best strength/size gains from doing 5x5's. The key is to make sure you keep your intensity level up which translates into lifting heavy weights since your only doing 5 reps at a time. Lift heavy and watch your strength shoot way up and add size at the same time. Good luck, keep us posted!

  5. #5
    lzicc's Avatar
    lzicc is offline Senior Member
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    aspengc8, how long does it take you to get through 1 workout? I am doing the same thing, but my regular exercises I only do 2 sets and it takes me a good hour to complete. Of what I read up on the 5x5 routine, I thought that was all you were supposed to do. I thought about increasing the normal sets to 3. Also, how often do you do your workouts and rest? THX.

    Here is an example of my chest day:

    Chest/Tri
    ----------
    Barbell flat- 5x5
    incline dumbell press- 2x6-8
    dips - 2x6-8
    close grip bench- 5x5
    cable push downs- 2x6-8

  6. #6
    aspengc8 is offline Junior Member
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    I usally get to the gym around 7:30 am, and start warming up/stretching. Im always out by 9am. I usually rest about 2 mins between set, unless I'm doing squats or deads, then I rest about 3-3.5 min.
    Routine kinda looks like:
    Mon-legs
    tues-chest/tri
    wed-off
    thurs-back/bi
    fri-shoulders
    sat-off
    sun-repeat (legs)

  7. #7
    lzicc's Avatar
    lzicc is offline Senior Member
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    Thanks aspengc8, that's not to bad for time with as many sets that you are doing. Working out in the am is nice since you are fresh. I don't have that option, so I start my workout around 5:30 pm. After I hit an hour, I am pretty beat. I may bump my regular sets to 3. I just want to make sure I don't overtrain. I hate going a day and not working out, but I know ya have to for recovery.

  8. #8
    aspengc8 is offline Junior Member
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    Ill defintely keep everyone updated on results. I'm keeping a trainging log to make sure I go up every week.

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