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Modified 5x5 with Supersets

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
17 minutes/day | 3 days/week | 5 weeks
Good for
Gain Strength, Powerbuilding, Powerlifting, Build Muscle
Equipment
Barbell, Flat Bench, Pull up bar, Vertical Bench, Squat Rack, 2 x Dumbbell, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
40%
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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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
2 sets, 5 reps, (rest 120s)
Use straps for grip support
Time between exercises: 60s
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
2 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2. Dips
5 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/31/2018, UTC


Last Updated: 7/12/2021, UTC

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