Free personalized workout plan

3 Day 5x5 Linear Strength Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
70 minutes/day | 3 days/week
Good for
Gain Strength
Equipment
Barbell, Squat Rack, Flat Bench, Reverse Hyper Bench, Weight Plate, Incline Bench, Bodyweight, Dips (Parallel) Bar, Rope Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview

Week 1

Day 1: Monday - Day 1

Day 2: Rest

Day 3: Wednesday - Day 2

Day 4: Rest

Day 5: Friday - Day 3

Day 6: Rest

Day 7: Rest


Monday - Day 1

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Barbell Back Squat
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Weighted 45 Degree Hyperextension
2 sets, 5-8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Crunch
4 sets, 5-8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Day 2

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Barbell Back Squat
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press
4 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
4 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
3 sets, 10 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Day 3

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Barbell Back Squat
6 sets, 8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
6 sets, 8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
6 sets, 8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Triceps Dip
3 sets, 5-8 reps, (rest 165s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 8-3 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3 sets, 5-8 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:54:05 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:54:05 GMT+0000 (Coordinated Universal Time)

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