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5x5 Training Program

Many people workout to get more muscle mass. There are many routines that really get particular and specific with approaches, maybe even use some scientific applications to help give them some validity. Most people prefer to be effective while remaining simple. There are not many workout routines as simple and as effective as the 5x5 program.


5x5 programs are used a lot in high schools and colleges. This is because it very simple to understand; you do few movements, 5 sets and/or up to 5 reps each movement. Not very hard to forget. 5x5 training is one of the original and most popular muscle mass building programs being used also by elite bodybuilders and professional athletes. It's 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 also has amazing strength benefits as well. With the rep range staying on the lower end, heavier weight is promoted to be moved. A good percentage of one’s one rep max is roughly 80% for the 5x5 program. This allows for good weight to be moved but still perform more than 1 or 2 reps. Hypertrophy is still accomplished and maximum fiber engagement which helps promote size and strength!


So, a good time frame to utilize the 5x5 program would be 8 weeks. A routine to follow would be:

(Remember, 5 sets and 5 reps of each movement and rotate between both workouts throughout the week)


Workout A:

  • Bench Press
  • Reverse Grip Pull Downs
  • Squats
  • Dumbbell Upright Row
  • Tricep Extension


Workout B:

  • Cleans
  • Deadlifts
  • Incline Dumbbell Press
  • Dumbbell Shrug
  • Military Presses


Do not be fooled by the simplicity of this routine. Doing 5 reps and 5 sets at 80 percent of 1RM of each movement will have you huffing and puffing – and sore. These movements are big and geared towards building muscle. A good product to use for a big lifting routine such as this would be one that helps replenish and rebuild. 1UP Nutrition’s Rebuild is designed and formulated for routines such as the 5x5 program. 1UP Rebuild will support your strength, power, and endurance.  


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