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3 Day 5x5 Linear Strength Workout
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 |
Week 1
Monday - Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell 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 |
Wednesday - Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell 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 |
Friday - Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 6 sets | 5, 5, 5, 5, 3, 8 reps | 180s | |
| 2. Barbell Bench Press | 6 sets | 5, 5, 5, 5, 3, 8 reps | 180s | |
| 3. Bent Over Barbell Row | 6 sets | 5, 5, 5, 5, 3, 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: 4/12/18, 9:10 AM
Last Updated: 9/12/20, 9:35 PM
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