Free personalized workout plan

Big 3 5x5 Beginner Workout Split

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

59 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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 y

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Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

59 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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 y

Show More

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Pull up bar

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
2. Barbell Bench Press5 sets5 reps60s
3. Bent Over Barbell Row5 sets5 reps60s
4. Sit Up3 sets10 - 25 reps60s
Add weight on chest for increased intensity
5. Chest Dips
Chest Dips
3 setsAMAP reps60s

Wednesday - Workout B

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Friday - Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
2. Barbell Bench Press5 sets5 reps60s
3. Bent Over Barbell Row5 sets5 reps60s
4. Sit Up3 sets10 - 25 reps60s
Add weight on chest for increased intensity
5. Chest Dips
Chest Dips
3 setsAMAP reps60s

Date Created: 5/12/18, 3:03 PM


Last Updated: 9/12/20, 9:35 PM

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