14 July, 2012 - No Comments!

5×5 Protocol

As a beginner you need to lift 5x5, then as lift heavier you go down to 3x5, then 1x5.

Rules to lift by

  1. You will go 3x a week no more.
  2. Barbell compound movements, this will boost your muscle growth, and give you functional muscles.
  3. Eat, have a good rest, and sleep. Muscles come from resting, everybody knows that.

The Workout

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows/Power Clean 5x5 Deadlift 1x5

2 week sample

  • Mon Workout A
  • Wed Workout B
  • Fri Workout A
  • Mon Workout B
  • Wed Workout A
  • Fri Workout B

and you start cycle again.

Squat Progress Example

  1. 5x20 kg: 1 set of 5 reps with 20 kg of working weight [warmup]
  2. 5x50 kg: 1 set of 5 reps with 50 kg of working weight [warmup]
  3. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  4. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  5. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  6. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  7. 5x100 kg: 1 set of 5 reps with 100 kg of working weight

General Notes

  • Rest from 1 min to 3 min, but make sure that you don’t change the duration every workout.
  • Lift with all your force, but don’t let the weight fall.
  • Only do 2 warmup and 1 set of Deadlifts.
  • Add barbell weight to your calculations, so if you add 20 kg both sides + 20 kg olympic barbell that would be 60 kilograms. It will make a huge difference.

How to add weight?

  • You have to finish 5x5 inorder to get to the next level of weight (+2.5 kg Bench, Rowing and Press, +5kg Squats and Deadlifts).
  • If your working sets go like that 5/4/3/2/1 then try to make it 5/5/4/3/2 next time.
  • Assisted reps doesn’t get counted, so don’t depend on that.
  • Cheated reps (not a complete movement), doesn’t get counted too.
  • If you lifted the same weight for 3 days without completing 5x5, then you need to delode (decrease 10%) of your current working weight, and try to finish 5x5. Work your way up again, and it will probably take 2 weeks.
  • As you increase your strength it will get stressful doing very heavy weights, so you should switch to 3x5 after you deload 2x on a lift, and if it happened again go for to 1x5. Less is more.

Which level your on?

  • Novice: An individual who has trained regularly for up to several months. Capable of increasing strength from a single workout/recovery cycle.
  • Intermediate: Trained regularly for up to a couple years, increasing strength over a week.
  • Advanced: Trained multiple years, increasing strength over a month or more.
  • Elite: An athlete competing in strength sports. Achieving the highest standards within his or her sport.

You can check weight lifting standards to see wich level your on ExRX Strength Standards

Learn the movements first


Published by: Seif in Health & Fitness

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