THE BEST POWER BUILDING PRGRAM: 5X5 WORKOUT
Whether you are just starting out in the gym and want to build a solid foundation, or are a seasoned lifter trying to break through a stubborn plateau, the 5x5 workout is for you.
The 5x5 workout is a go-to power building program because it’s specifically designed to increase your strength in all your compound movements.
Not only is the 5x5 workout great for hitting new PRs, but it’s also good for maintaining and developing hypertrophy, especially if you’re looking for something to shake up your routine.
What is a 5x5 Workout?
The 5x5 workout, as the name suggests, consists of exercises completed over 5 sets with 5 repetitions being performed in each set.
The exercises which commonly make up a 5x5 workout are heavy, compound lifts usually involving a barbell – squats, deadlifts, RDLs, bench press, overhead press, and bent over rows to name a few usual suspects.
Think of it as a bodybuilder and powerlifter’s love child – a combination of both hypertrophy and strength training resulting in very well-rounded gains that target multiple muscle groups which form the ultimate power building workout.
Who Would Use It?
The 5x5 workout is perfect if you’re looking to build a really solid foundation.
It’s a highly efficient way to target the major muscle groups in your body without needing to spend hours at the gym or follow complex routines.
For this reason, it’s also beginner-friendly because it focuses on fundamental exercises that promote proper form, while allowing you to progressively lift heavier (progressive overload).
Weekly 5x5 Workout Plan
The 5x5 program is very adaptable, meaning you can split your week’s lifts into 2 days, or repeat those sessions so you’re working out 4 days, or alternate exercises each week, the choice is yours.
In this example power building program we will plan 3 workout days with different exercises on each. It is recommended that a rest day be in between each session.
Some of the exercises require more than a bench and a barbell so you may need to adjust the plan to suit what equipment you have available.
Every exercise is performed for 5 sets with 5 reps in each set.
Day 1 – Monday
1. Barbell Back Squat
2. Incline Barbell Bench Press
3. Chest-Supported T-Bar Row
Day 2 – Wednesday
1. Barbell Deadlift
2. Barbell Bench Press
3. Barbell Hip Thrust
Day 3 – Friday
1. Barbell Romanian Deadlift
2. Barbell Overhead Press
3. Barbell Bent Over Row
Of course, this is just an example 5x5 workout plan which can be altered however you like to suit your schedule and exercise preferences.
It’s common to also have two workout days performed 3 times per week (Week 1 is workouts A, B, then A and Week 2 is workouts B, A and B).
Whatever structure and exercises you choose, be sure to apply the fundamental principles of strength training which we will go into below. Want to make the most out of all your workouts? Click here for our verdict on the best protein available.
Which Exercises Work Which Muscles?
Continuing on from the example 5x5 workout plan, let’s break down each exercise by the muscle groups that they work:
Barbell Back Squat – quads, hamstrings and glutes
Barbell Hip Thrust – hamstrings and glutes
Barbell Romanian Deadlift – hamstrings, glutes and back
Barbell Deadlift – glutes, hamstrings and back
Barbell Bent Over Row – lats, traps and rear delts
Chest-Supported T-Bar Row – lats, rhomboids and traps
Barbell Bench Press – pecs, front delts and triceps
Incline Barbell Bench Press – pecs, front delts and triceps
Barbell Overhead Press – front delts, lateral delts and triceps
It’s important when performing a power building program to be targeting an array of muscles, and to do so with variation on each day.
Warm-up Sets
I know you probably can’t wait to jump into the gym and get started but hold on for me. Before starting with your working sets it’s important to warm up.
The best way to warm up for an exercise is to do the exercise itself, just with lighter weight, and build up to your first working set weight
For example, if you’re squatting and your first working set starts at 80kg, your warmup might look like the following:
3 reps with the bar (just to get the set-up and movement correct)
3 reps of 60kg
3 reps of 70kg
Then if feeling ready, your first working set of 80kg for 5 reps
The warm up should be sufficient, but don’t overdo it. You want to be warm not worn out!
Rest Periods
The rule of thumb for rest between sets is to just wait until you feel ready. However, if you hate ambiguity as much as I do aim for longer than usual rest – 2 to 3 minutes, especially for the heavier lifts toward the end of your set.
The goal is to rest long enough to maintain good form. If you’re struggling to complete your sets, it’s better to rest longer than to push through.
Progress Tracking
The number one rule to develop size and strength is to progressively overload your weight – that is each time you’re working out you lift a little more than last time, and rinse and repeat.
The easiest and most effective way to achieve progressive overload is by tracking your progress via an App, in Notes, or old school pen and paper. Want to know what our best fitness app of 2024 is? Click here.
Be sure to record the exercise, number of sets and reps, and the weight.
This way you can see how much you’ve progressed and adjust the weight accordingly, gradually increasing it every week if you can complete the 5x5 workout without losing proper form will ensure you make the most of this power building program.
What Weight Should I Use?
You’ll start with weights you can comfortably lift for 5 reps with good form but still find challenging. Typically, you can start your first working set with 60-70% of your one-rep max (the most weight you can lift for a single rep).
Each set aim to gradually increase the weight (1.25 - 2.5kg) but judge by how you feel. With some of the heavier compound lifts you can increase by 5kg as larger muscle groups are doing the heavy lifting.
What Are the 5x5 Workout Benefits?
Strength Gains – the program focuses on compound lifts which engage multiple large muscles at once, enabling efficient and effective strength increases.
Muscle Mass – although strength focused, the 5x5 workout still allows for muscle growth. Why not kill two birds with the one barbell?
Simplicity – pick three exercises and perform them 5 times for 5 reps. That’s it.
Progressive Overload – easy to apply each set and each week.
Recovery – higher intensity spread across few days allows for more recovery time in between sessions.
Is THE 5X5 WORKOUT Any Good?
The 5x5 workout is an effective, no-nonsense power building program designed for those wanting to improve muscle and strength.
With only three workouts per week focusing on big, compound movements, it’s a simple yet effective way to put on size and get strong.
Remember that progressive overload is key and that with this solid foundation you’ll be stronger than ever in no time!