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Summary
3 Workouts / 7 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
This is my own 5x5 program that is designed for strength and mass. I've included HIIT (High Intensity Interval Training) for cardio. This workout WILL whip you into shape quickly and is a great program to use for continued weight training. It is important to know your current 5-rep max for each exercise that will be performed.
Begin Week 1 - Set #1 is 20% lower than your 5-rep max. Each set just add 25% of the weight from set #1 weight. Example:
This is my own 5x5 program that is designed for strength and mass. I've included HIIT (High Intensity Interval Training) for cardio. This workout WILL whip you into shape quickly and is a great program to use for continued weight training. It is important to know your current 5-rep max for each exercise that will be performed.
Begin Week 1 - Set #1 is 20% lower than your 5-rep max. Each set just add 25% of the weight from set #1 weight. Example:
132-165-198-231-264 (sets 1-5)
Each week, you start with 2.5% more weight than the previous week's Set #1.
I usually run it for 9 weeks and then take a break then restart it.
The cardio is done HIIT style (google it). I do a 20 second all-out sprint followed by a 40 second jog. Find an online HIIT calculator that will tell you your running vs resting max heartrate so you don't overdo it.
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...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 should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
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...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 barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)
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 ...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 inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip. Exercise description by Bodybuilding.com (less)
Shoulder Press - Machine 3 sets: 10 reps, 10 reps, 10 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less)
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