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Modified 5x5 with Supersets

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
43 minutes/day | 3 days/week | 5 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding, Powerlifting
Equipment
Barbell, Dumbbell, Other, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

Modified 5x5 Workout Description 

5x5 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 program is designed for those who have a number of years of training under their belt as compared to what beginner are used to.


You will be targeting 25 repetitions for the exercise in the workout, it will be the same weight though the 25 repetitions.

Increment of 2.5KG for upper body exercises and 5KG for exercises such as squats and deadlift.

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Workout Overview


Day 1

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1B. Pull-up
4 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
2A. Seated Barbell Military Press
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Pendlay Row demonstrationPlay Pendlay Row demonstration
2B. Pendlay Row
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises

Day 2

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1B. Romanian Deadlift
3 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
2A. Dumbbell Bulgarian Split Squat
2 sets, 5 reps, (rest 120s)
Use straps for grip support
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
2B. Barbell Good-morning
2 sets, 5 reps, (rest 120s)
Show Alternative Exercises

Day 3

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1A. Barbell Deadlift
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
1B. Seated Dumbbell Shoulder Press
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2A. Romanian Deadlift
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2B. Dips
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises

Date Created: 12/31/2018, UTC


Last Updated: 4/18/2021, UTC

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