Free personalized workout plan

Big 3 5x5 Beginner Workout Split

By Myworkouts

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 3 days/week
Good for
Gain Strength, Build Muscle
Equipment
Barbell, Squat Rack, Flat Bench, Bodyweight, Dips (Parallel) Bar, Pull up bar, 2 x Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

Workout Overview


Monday - Workout A

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Barbell Back Squat
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
3 sets, 10-25 reps, (rest 60s)
Add weight on chest for increased intensity
Time between exercises: 60s
Show Alternative Exercises
Chest Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Workout B

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Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend
3 sets, 10-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout C

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Barbell Back Squat
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
3 sets, 10-25 reps, (rest 60s)
Add weight on chest for increased intensity
Time between exercises: 60s
Show Alternative Exercises
Chest Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:28:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:28:01 GMT+0000 (Coordinated Universal Time)

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