My New 5×5 Workout

My new 5×5 workout

For the past two years I have been in a rut. My lifting session have been as follows:

Day 1: Front squat, Leg press, sit-ups/lunges (superset), leg extensions, leg curls

Day 2: Benchpress, incline flys/sit-ups, dips, over head press, side raises/tricep extensions

Day 3: Deadlift, bent over row/pull-ups, curls/sit-ups, seated rows

Day 4: repeat day 1

When I would return the next week my workout would be the previous weeks day 2 workout. This meant that each week I would repeat one workout twice. Alternately, if I could only make it three days to the gym then at least I hit everything and the extra would just be gravy.

Here is a visual (W=workout)

Week 1: W1, W2, W3, W1
Week 2: W2, W3, W1, W2
Week 3: W3, W1, W2, W3
Week 4: W1, W2, W3, W1

I would say this workout would work for anyone. I have enjoyed doing it but for not changing anything for an entire year is extraordinary lazy. I would say a decent timeframe for this regime would be three months which would allow for four complete revolutions and the repetition will really tax and grow your muscles if you are eating correctly.

But now it is time to change, and at the suggestion of a friend I have decided on the Strong Lifts 5×5 regime. I plan to do this regime for the next three months and see where it takes me.

Take a look:

Week 1

Monday: Squat 5×5, Bench press 5×5, bent over row 5×5
Wednesday: Squat 5×5, overhead press 5×5, dead lift 1×5
Friday: Squat 5×5, bench press 5×5, bent over row 5×5

Week 2

Monday: Squat 5×5, overhead press 5×5, dead lift 1×5
Wednesday: Squat 5×5, Bench press 5×5, bent over row 5×5
Friday: Squat 5×5, overhead press 5×5, dead lift 1×5

I have been doing this regime for two weeks and so far I am very pleased with the results. I have however added to this a few exercises. In the spirit of the 5×5, I have decided to do pull-ups, dips, and sit-ups every single workout. There is much debate online about how much rest one should allow their body, but I think after two years of a fairly safe and somewhat repetitive regime, then testing my body by maxing out on the body weight exercises will yield some interesting results.