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3 Day 5x5 Linear Strength Workout
| Experience |
| Intermediate (2-3 years) |
| Time |
| 92 minutes/day | 3 days/week | 1 weeks |
| Good for |
| Men's Gain Strength |
| Equipment |
| Barbell, Bodyweight, Cable, Dips Bar, Machine, Other |
| 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. Show More |
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 | |
1. Barbell Squat  | 5 | 5 | 180s | |
2. Barbell Bench Press | 5 | 5 | 180s | |
3. Bent Over Barbell Row | 5 | 5 | 180s | |
4. Weighted 45 Degree Hyperextension | 2 | 5 - 8 | 180s | |
5. Weighted Crunch | 4 | 5 - 8 | 180s | |
Wednesday - Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Barbell Squat | 4 | 5 | 60s | |
2. Barbell Incline Bench Press | 4 | 5 | 180s | |
3. Barbell Deadlift | 4 | 5 | 180s | |
4. Sit Up | 3 | 10 | 180s | |
Friday - Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Barbell Squat | 6 | 5 5 5 5 3 8 | 180s | |
| 2. Barbell Bench Press | 6 | 5 5 5 5 3 8 | 180s | |
| 3. Bent Over Barbell Row | 6 | 5 5 5 5 3 8 | 180s | |
4. Weighted Triceps Dip | 3 | 5 - 8 | 165s | |
5. Barbell Biceps Curl | 3 | 8 - 3 | 180s | |
6. Cable Tricep Extension | 3 | 5 - 8 | 180s | |
Date Created: 4/12/2018, UTC
Last Updated: 9/12/2020, UTC
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