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Beginner 5X5 Lifting Program

Created by JasonM1982

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Tagged as: beginner, 5x5, Lifting, and program

Workout Programs → Beginner 5X5 Lifting Program
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Summary

2 Workouts / 8 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

rickyfit91

Workout Program Description

Beginner 5X5 is a good place to start if you are new to working out or have been sitting on the couch a bit too long.  There are two workouts, A and B.  You should be lifting three days a week with at least one day rest in between.  Week one should be ABA and week two should be BAB.  Keep alternating every week after that.  Pick a low starting weight because every time you do an exercise you need to add 5lbs till you peak.  Example, I do bench press and lift 145lbs Monday, wh...

Workouts

Description

Dips are three sets, each set till failure.

Suggested Schedule

This workout should be done weekly on:
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View Workout Details

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 Bench Press - Barbell, Flat
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...
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 Bent Over Dumbbell Row
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...
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 Squats - Barbell
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...
Small Dips
3 sets: 0 reps, 0 reps, 0 reps
Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...

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What People are Saying

bigmike55

Squats 3 times per week?

Both workouts (A and B) have barbell squats. This would have you doing 5 x 5 with squats 3 times per week. That seems like a bit much.

Created over 3 years ago by bigmike55

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