3 Day 5x5 Linear Strength Workout
By M&S Writers
 | Intermediate (2-3 years) |
 | 74 minutes/day | 3 days/week |
 | Gain Strength |
 | Barbell, Squat Rack, Flat Bench, Reverse Hyper Bench, Weight Plate, Incline Bench, Bodyweight, Dips (Parallel) Bar, Rope Cable Machine, Straight Bar Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Monday - Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 5 sets | 5 reps | 180s | |
| 2.Barbell Bench Press | 5 sets | 5 reps | 180s | |
| 3.Bent Over Barbell Row | 5 sets | 5 reps | 180s | |
| 4.Weighted 45 Degree Hyperextension | 2 sets | 5-8 reps | 180s | |
| 5.Weighted Crunch | 4 sets | 5-8 reps | 180s | |
Day 3 - Wednesday - Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 4 sets | 5 reps | 60s | |
| 2.Barbell Incline Bench Press | 4 sets | 5 reps | 180s | |
| 3.Barbell Deadlift | 4 sets | 5 reps | 180s | |
| 4.Sit Up | 3 sets | 10 reps | 180s | |
Day 5 - Friday - Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 6 sets | 8 reps | 180s | |
| 2.Barbell Bench Press | 6 sets | 8 reps | 180s | |
| 3.Bent Over Barbell Row | 6 sets | 8 reps | 180s | |
| 4.Weighted Triceps Dip | 3 sets | 5-8 reps | 165s | |
| 5.Barbell Biceps Curl | 3 sets | 8-3 reps | 180s | |
| 6.Cable Tricep Extension | 3 sets | 5-8 reps | 180s | |
Date Created: 4/12/2018, UTC
Last Updated: 9/12/2020, UTC
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