5 x 5 program

[kasper2133]

How does my version of the 5x5 program look? I get bored pretty fast, so I have tried to incorporate the wsb conjugate periodization, on the main exercises, so there’s constant variation. For Squat fx, You train traditional 5x5 on Monday, and go for a 5 rep max on Friday. Then the exercise is changed and you start over on Wednesday. For the other 5x5 exercises I slowly build them up to max, and then drop down 15-20%, and build up again. For the smaller muscle groups I build them up, and then change exercise. How does this look? My main goal is hypertrophy. I have trained for 11 years.


Monday: Max effort (ME) / Conjugate – Squat + Bench Press
ME: Squats – 5x5 (See cycle below)
ME: Bench Press – max 5 (See cycle below)
JS Rows – 5x5*
Triceps – 3x8-10 (Tricep extension, dips, pushdown)**
Abs – 3x10-12 (Weighted crunches, leg raises, cable crunches)**

Wednesday: Max effort (ME) / Conjugate – Deadlift
ME: Deadlifts – 5x5 (See cycle below)
Standing Military Presses – 5x5**
Chins – 5x5*
Biceps 3x8-10 (DB curls, barbell curls, incline db curls)**
Calf – 3x10-12 (Standing calf raises, seated calf raises)**

Friday: Max effort (ME) / Conjugate – Squat + Bench Press
ME: Squats - max 5 (See cycle below)
ME: Bench Press – 5x5 (See cycle below)
JS Rows – 5x5*
Triceps – 3x8-10 (Tricep extension, dips, pushdown)**
Abs – 3x10-12 (Weighted crunches, leg raises, cable crunches)**

Monday: Max effort (ME) / Conjugate – Deadlift
ME: Deadlifts – max 5 (See cycle below)
Standing Military Presses – 5x5**
Chins – 5x5*
Biceps 3x8-10 (DB curls, barbell curls, incline db curls)**
Calf – 3x10-12 (Standing calf raises, seated calf raises)**

*When you cant get 5x5, drop the weight by 15-20% and build up again.

** Change exercise when you can’t increase the weight further.


ME - Deadlifts
1: Deadlift
2: Rack Pull
3: Elevated Deadlift (standing on 2 x 20 kg plates)
4: Stifflegged Deadlift

ME - Bench Press
1: Decline Bench Press
2: Close Grip Bench Press
3: Incline Bench Press
4: Bench Press

ME - Squats
1: Box Squats
2: Front Squats
3: Power Squats
4: Olympic Squats

[AnimalMass]

I think you've put together a good solid program - and I don't say that very often about other people's programs.

Good job.

Matt

[AnimalMass]

Looking carefully over it to see if I see any weaknesses, the one thing I notice is that there is really no medial delt or rotator work, but there is a ton of front delt work. I think you might consider doing the 5x5 military presses once in the cycle and then do high pulls or another medial delt exercise for the other shoulder work on the other day.

Other than that though, it looks really balanced. You may have a hard time pulling heavy that often, but if so, occasionally to help deload, just drop the deadlift for a single workout to allow your body some recovery.

Matt

[kasper2133]

Thanks for the reply Matt. I thought about the same issue concerning the heavy pulling. Well, if its to hard for me to recover, could you treat the program like it was DFHT. Building up fatique, and do some unloading, if you get into troubles?

High Pulls - wont they increase the stress on the low back even more? I think i have enough pulling in the program + rows and squats. Would lateral raises one of the days be a total waist? Wont Military presses hit the medial delt enough, or is it the total front delt work you are thinking about?

I have never had any problems with my rotaters, so i dont think i need direct work for them.

[kasper2133]

Matt - do you think it would be a good idea to put JS rows on my pulling day, and military press on my pressing day, to give more recovery time to my back and delts? That way it would be more like a 2-split, or should i just leave it as it is now?

[AnimalMass]

Yes, I think that would be a wise choice.

Matt

[kasper2133]

Matt - Which one?