Free personalized workout plan

Big 3 5x5 Beginner Workout Split

By Steve Shaw

Experience
Beginner (1-2 years)
Time
59 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Dips Bar, Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This 3 day workout is designed with beginners in mind looking to master the big 3 lifts: squat, deadlift, and bench press. Together, these 3 compound lifts emphasize the majority of muscle groups in your body and are perfect for building a foundation of muscle for further muscle growth progress down the road. Each exercise is performed for 5 sets of 5 reps, which is a great range for building strength as well as muscle with a combination of high volume and high intensity. Beginners looking to start their lifting journey off the right way should give this workout a shot!

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Workout Overview


Monday - Workout A

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

Wednesday - Workout B

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 10 - 25 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Friday - Workout C

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

Date Created: 5/12/2018, UTC


Last Updated: 6/4/2021, UTC

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