Sometimes we all fall into a rut or get stuck and look for a rut to shake things up and kick start the gains. And often when this happens, guys start looking for the newest “hot” routine they see in a magazine. But more often than not, the answer is not found in the new and exciting, but in the tried and true. If this is your case, you should definitely consider 5×5 training. It is an easily adaptable proven routine that is ideal for both beginners and advanced trainers.

The base of 5×5 is quite simple: five repetitions and five sets of each exercise. You have a 90 second rest between sets and a three minute rest between exercises if your goal is strength or a 90 second rest between exercises if your goal is to gain size. You can also choose something in the middle – the choice is yours and it depends entirely on what you hope to achieve.

Due to its intensity, powerlifters often use the 5×5 program for gains in both size and strength. It’s also an ideal training regimen for someone who has been lifting higher reps for a while before beginning a serious weight lifting program.

The basic 5×5 program can be performed as a full body or split routine. You can do a full body workout 2-3 times a week or you can alternate upper body one day and lower body the next or any other combination you like. Whatever you decide, you can maximize your results by focusing on compound exercises, which use multiple muscle groups, rather than isolation exercises that only target a single muscle.

To get the most out of the 5×5, you should use the maximum weight you can lift. When you can do 5 sets of 5 with that weight, increase the weight by 5-10% until you can do 5 sets of 5 again and so on. You can also increase the intensity by shortening the rest periods between sets and exercises.

Here are some sample routines (note: since the 5×5 program is intense, always be sure to do several warm-up sets before starting). Remember that the 5×5 routine is very adaptable, so think about combinations that work for you. However, in any case, keep your training to a maximum of one hour.

Full Body Workout:

This is a great full-body exercise that you can do three times a week:

Monday: bench press, bent-over row, squats, and deadlifts;

Wednesday: Weight dips, pull-ups, deadlifts, and hanging leg raises (only 2 sets of 5 reps for leg raises);

Friday: Incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells) and Saxon side push-ups;
Split routines:

Here are a couple of good 5×5 split routines to get you started:

Split one:

Monday/Thursday: Bench press, bent over row, barbell curl, and triceps pushup;

Wednesday/Friday: Barbell Squats, Glute/Hamstring Kickback, Seated Calf Raise, Hanging Leg Raise;

Split Two – This is an advanced 6 days a week routine (Alternate A/B):

Monday/Thursday (chest/back): A) Incline bench press, wide-grip pull-ups (palms facing you), crunches with weighted ropes; B) Chest dips, one-arm dumbbell rows, lying leg raises with weights;

Tuesday/Friday (shoulders/arms): A) Standing Row; close grip bench press, preacher curl; B) Rear deltoid rows, triceps pushups, incline hammer curls;

Wednesday/Saturday (legs): A) Squats, lying leg curls, calf raises; B) Leg press, stiff-legged deadlift, calf press;

One of the things I love about the 5×5 is that it is very adaptable to meet your particular lifting goals. Since the 5×5 has been around for so long, it’s easy to find plenty of proven routines for just about anyone: beginners, powerlifters, high-intensity trainers, and more. Because of its intensity, whether you’re doing a full-body workout, a split routine, or another modified version of the program, you should do the 5×5 program on a 12-week cycle. Work hard for 12 weeks and at the end of the cycle take a week or two out of the gym to give your body a chance to recover.

Particularly when it comes to bodybuilding, the answers to what we seek are not necessarily found by looking for the latest and greatest, but by looking to the past, learning from the wisdom and experience of the greats who came before us. If you’re looking to make gains in both size and strength, and think you’re up for the challenge, then you might want to give 5×5 training a try, you won’t be disappointed.