Free personalized workout plan

3 Day 5x5 Linear Strength Workout

By M&S Writers

Experience
Intermediate (2-3 years)
Time
92 minutes/day | 3 days/week
Good for
Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Machine, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This 3 day workout routine is designed for intermediate lifters looking to build their strength. It is based on the common 5x5 workout principle, in which you perform 5 sets of 5 reps with a compound movement, increasing the weight each week. Increase the weight used in an exercise when you reach the max amount of reps on the last set. If you're looking to increase your strength and proficiency with compound lifts, this is the workout for you.

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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 Squat demonstrationPlay Barbell Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Weighted 45 Degree Hyperextension demonstrationPlay Weighted 45 Degree Hyperextension demonstration
2 sets, 5 - 8 reps, (rest 180s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4 sets, 5 - 8 reps, (rest 180s)
Show Alternative Exercises

Wednesday - Day 2

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
3 sets, 10 reps, (rest 180s)
Show Alternative Exercises

Friday - Day 3

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

Date Created: 4/12/2018, UTC


Last Updated: 9/12/2020, UTC

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