Free personalized workout plan

Modified 5x5 with Supersets

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

43 minutes

Genders

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

Powerlifting (Female | Male)

Description

Modified 5x5 Workout Description5x5 training is designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth.This

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Source

Equipment

Barbell, Dumbbell, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Days per week

3 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

Powerlifting (Female | Male)

Description

Modified 5x5 Workout Description5x5 training is designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth.This

Show More

Equipment

Barbell, Dumbbell, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	5 reps	120s
2A. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	5 reps	60s
2B. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	5 sets	5 reps	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	120s
1B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	5 reps	120s
2A. Dumbbell Bulgarian Split Squat ▶	2 sets	5 reps	120s	Use straps for grip support
2B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	2 sets	5 reps	120s

Day 3

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5 reps	120s
1B. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	120s
2A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	120s
2B. Dips ▶	5 sets	5 reps	120s

Week 2

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	5 reps	120s
2A. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	5 reps	60s
2B. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	5 sets	5 reps	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	120s
1B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	5 reps	120s
2A. Dumbbell Bulgarian Split Squat ▶	2 sets	5 reps	120s	Use straps for grip support
2B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	2 sets	5 reps	120s

Day 3

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5 reps	120s
1B. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	120s
2A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	120s
2B. Dips ▶	5 sets	5 reps	120s

Week 3

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	5 reps	120s
2A. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	5 reps	60s
2B. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	5 sets	5 reps	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	120s
1B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	5 reps	120s
2A. Dumbbell Bulgarian Split Squat ▶	2 sets	5 reps	120s	Use straps for grip support
2B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	2 sets	5 reps	120s

Day 3

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5 reps	120s
1B. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	120s
2A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	120s
2B. Dips ▶	5 sets	5 reps	120s

Week 4

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	5 reps	120s
2A. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	5 reps	60s
2B. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	5 sets	5 reps	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	120s
1B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	5 reps	120s
2A. Dumbbell Bulgarian Split Squat ▶	2 sets	5 reps	120s	Use straps for grip support
2B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	2 sets	5 reps	120s

Day 3

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5 reps	120s
1B. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	120s
2A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	120s
2B. Dips ▶	5 sets	5 reps	120s

Week 5

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	120s
1B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	5 reps	120s
2A. Seated Barbell Military Press Barbell Shoulder Press - Military Press - Best Barbells by Best Barbells	5 sets	5 reps	60s
2B. Pendlay Row Nubreed 90 - Pendlay Rows by Nubreed Nutrition	5 sets	5 reps	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	120s
1B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	5 reps	120s
2A. Dumbbell Bulgarian Split Squat ▶	2 sets	5 reps	120s	Use straps for grip support
2B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	2 sets	5 reps	120s

Day 3

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	5 reps	120s
1B. Seated Dumbbell Shoulder Press ▶	5 sets	5 reps	120s
2A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	5 reps	120s
2B. Dips ▶	5 sets	5 reps	120s

Date Created: 12/31/18, 9:09 AM

Last Updated: 9/12/20, 9:37 PM

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