5x5 Strength Training

Got weights? This training program is built on four days a week, alternating between Workouts A and B with rest days in-between. 5x5 strength training is great for introducing the fundamentals of weightlifting and locking in consistency. The "5x5" refers to the structure of the program, where you perform 5 sets of 5 repetitions for each exercise. You'll develop strength, muscle mass and overall fitness.

The Program

Workout A

Goblet Squat: 5 x 10
Kettlebell Bench Press: 5 x 10
Kettlebell Row: 5 x 5
Glute Bridge/Hip Thrust: 5x5
Triceps Dips: 5x10

Workout B

Sumo Squat: 5 x 5
Overhead Kettlebell Press: 5 x 10
Kettlebell Row: 5 x 5
Bulgarian Split Squat/Romanian Single-Leg Deadlift: 5x10
Kettlebell Curls: 5x10

Before You Begin

4 workouts a week, alternate between A & B. Rest days in between.
5x5 = repeat an exercise for five sets of five repetitions.
5x10 = repeat an exercise for five sets of ten repetitions.
1:30 break between sets. Stay moving.
3:00 break between exercises. Stay moving.

How to Progress

Start with the lightest weights you've got. As with everything, form and technique is most important. Increase weights by a few pounds every week or so. You'll avoid injury and give your muscles a chance to develop properly.

On Deadlifts

There have been passionate debates about the wonder and beauty of deadlifts since the dawn of human civilization. It just ain't for me. I added alternatives which do not replace them adequately. Do your research and do you.

The Worksheet

Print one out for each week and let the gains pile up.