Modified 5x5 with Supersets

Google Sheet Workout Export

By Melvyn Yeo

Experience Intermediate (2-3 years)
Time 19 minutes/day | 3 days/week | 5 weeks
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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40%

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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Barbell Bench Press
4 rounds5 reps0s
1B.Pull-up
4 rounds5 reps120s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Seated Barbell Military Press
5 rounds5 reps0s
2B.Barbell Pendlay Row
5 rounds5 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 120s between rounds

1A.Barbell Back Squat
3 rounds5 reps0s
1B.Barbell Romanian Deadlift
3 rounds5 reps120s

Circuit #2 - 2 rounds

Rest 120s between rounds

2A.Dumbbell Bulgarian Split Squat

See Exercise Notes

2 rounds5 reps0s
2B.Barbell Good-morning
2 rounds5 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 120s between rounds

1A.Barbell Deadlift
5 rounds5 reps0s
1B.Seated Dumbbell Shoulder Press
5 rounds5 reps120s

Circuit #2 - 5 rounds

Rest 120s between rounds

2A.Barbell Romanian Deadlift
5 rounds5 reps0s
2B.Dips
5 rounds5 reps120s

Date Created: 12/31/2018, UTC


Last Updated: 10/28/2021, UTC





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