how does my 5x5 look? never done this before any input?

[sted ed]

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

day 2 rest

Day 3 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 4 rest

Day 5 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 6 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 7 rest

[HustlerBrah]

how is it a 5 x 5 when majority of your lifts are 8+ reps? and 2 sets?

a standard 5 x 5 that i've followed are pretty much

deadlift
squat
bench
shoulder press
pull ups

[BITTAPART2]

also, you are working very light with Chest/Calves one day and ambitiously throwing in Back/Shoulders in a heavy routine.. True 5x5 would be compound movements and a FEW lighter burn outs

I would change your split.

Chest/Delts/Tris
Back/Bi's
Legs
Traps/Calves

this way you will be using intense weight and nothing is getting neglected or overtrained

Chest/Delt/Tri day:

Incline DB Presses 5x5 partner assisting the last couple reps
incline flies 2x12

DB Military Press 5x5 pick up 85% of your 1rm for this lift from the very first rep to the last
side laterals 2x12 perfect form light weight

Skull Crushers 5x5 wit partner helping final reps
2x12 bech dips

Back/Bis

Wide Grip pull downs 5x5 underhand grip
Standing Barbell curls (no cheating) 5x5
2x6-8 pullups

Legs

5x5 squats
5x5 stiff legged Deads
2x20 light squats asss to the floor

Traps/Calves

5x5 barbell shrugs
2x20 behind back smith machine shrugs
Standing calve raises 5x20 very heavy

I would change each excersice each week until you havee 3 versions of this repeating each one in succession

[gbrice75]

Looks similar to my 'faux' 5x5... I basically took the ideas of 5x5 and incorporated into my routine. Maybe it's not the best idea, I don't know - i'm giving it 2 months and will change it up either way.

Same as you though, going through the big movements 5x5 and then smaller ones 2x8

[Big Horsepower]

Looks similar to my 'faux' 5x5... I basically took the ideas of 5x5 and incorporated into my routine. Maybe it's not the best idea, I don't know - i'm giving it 2 months and will change it up either way.

Same as you though, going through the big movements 5x5 and then smaller ones 2x8

From what i read about 5x5 is not to **** with it and or add extra's. Don't try to reinvent the wheel.

[gettingthere]

Sorry to hijack your thread man, i was just wondering as iv never tried 5x5, what is the main outcome of it? does it gain size or strength or what?

[sted ed]

sorry i didnt mean to say its a proper 5x5 routine but just added some in here is were i got the workout from..

Various Training Techniques

[sted ed]

also, you are working very light with Chest/Calves one day and ambitiously throwing in Back/Shoulders in a heavy routine.. True 5x5 would be compound movements and a FEW lighter burn outs

I would change your split.

Chest/Delts/Tris
Back/Bi's
Legs
Traps/Calves

this way you will be using intense weight and nothing is getting neglected or overtrained

Chest/Delt/Tri day:

Incline DB Presses 5x5 partner assisting the last couple reps
incline flies 2x12

DB Military Press 5x5 pick up 85% of your 1rm for this lift from the very first rep to the last
side laterals 2x12 perfect form light weight

Skull Crushers 5x5 wit partner helping final reps
2x12 bech dips

Back/Bis

Wide Grip pull downs 5x5 underhand grip
Standing Barbell curls (no cheating) 5x5
2x6-8 pullups

Legs

5x5 squats
5x5 stiff legged Deads
2x20 light squats asss to the floor

Traps/Calves

5x5 barbell shrugs
2x20 behind back smith machine shrugs
Standing calve raises 5x20 very heavy

I would change each excersice each week until you havee 3 versions of this repeating each one in succession

thanks for the input but chest/tris and delts in 1 day is a bit much?

i seems like i wont be working the muscles as much as i should if done your example mate? is this a proper 5x5 routine?

[gbrice75]

From what i read about 5x5 is not to **** with it and or add extra's. Don't try to reinvent the wheel.

I hear you - and that's why i'm not really considering it a 5x5. However, my old routine was beyond stale and needed a change. So no matter what, this has GOTTA do something for me. I was so sore last week it was unbelivable - worse than i've been in 6 months, it felt great.

I'm going to evaluate in 2 months and see where things are at.

[gbrice75]

Sorry to hijack your thread man, i was just wondering as iv never tried 5x5, what is the main outcome of it? does it gain size or strength or what?

It's maily for strength, and with that some size. Alot of people use it (or the other GVT, 10x10) to break through a plateau and move up to bigger weights.

[6ft5]

I like all of em. Don't have to go to the gym everyday.. think everyone responds a little diffrent. 5x5 are good. maybe hit the lagging muscles, if there are any so they can grow. If u grow a lot, u don't really dont wana have under developed smaller muscles. Two months to 3. stay soar. Don't lift hungry

[sted ed]

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

day 2 rest

Day 3 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 4 rest

Day 5 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 6 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 7 rest

anymore input on this routine? after doing more research this routine and its very simler to the 5x5 or am i wrong?

[6ft5]

I think it looks pretty good. Mayby switch flat bench w decline bench every other chest day. Reason is most people can do a heavier decline bench less range of motion and it engages all three heads in your pecs trieceps work harder to due to heavier weight. Plus it will hit your lower outer chest some lagg there too, like me I'm older so i do more upper chest. But hit lower chest w dips add poundage lately and hell on tris.