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Beginner 5X5 Powerlifting Program

By Suman Roy

Experience
Beginner (1-2 years)
Time
64 minutes/day | 3 days/week | 2 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell
Statistics
Average Cardio Intensity
50%
Average Exertion
90%
Description


The 5x5 Beginner Powerlifting introduces beginners to the world of strength — simple, basic, and compound exercises that practically hit every body part. The truth is that beginners don’t need to waste their time on bicep curls and tricep pulldowns. Beginners should be placing the lack of strength problem ahead of the lack of arm size problem. The time for hypertrophy will come later that is once you've built a foundation of strength. 

The StrongLifts 5x5 Program alternates between two workouts, three times a week with at least one full day of rest between workouts. All exercises are performed in straight sets with anywhere from one minute to five minutes of rest between sets. Add five pounds to each lift every workout until you miss reps (i.e. you can only get four instead of five). If you fail on a certain exercise, repeat that same weight the next time around; if you get it the next time, continue increasing the weight. If you fail three consecutive times on an exercise, deload by dropping the weight 10 percent. Then, continue with the same progressive overload system.

If you are someone who have some weight to loose and willing to do some cardio sessions, you can do two low intensity cardio sessions on your rest days, but don't go overboard because that might hamper proper recovery of muscles.

NOTE:

1. Always warmup properly and do dynamic stretching before starting the workout, to ensure injury prevention.

2. Do some static stretching after completing the workout to enhance recovery.

3. Ensure proper form for all exercises. 

4. Follow a structured balanced diet along with this workout program for the best results.

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Workout Overview

Week 1

Day 1: Workout A

Day 2: Rest

Day 3: Workout B

Day 4: Rest

Day 5: Workout A

Day 6: Rest

Day 7: Rest


Workout A

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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

Workout B

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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises

Workout A

Scroll to top

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

Date Created: 12/10/2018, UTC


Last Updated: 9/12/2020, UTC

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