5×5 Workout Explained…

The 5×5 workout is the perfect way to build overall strength and size.  This type of training has been utilized countless Olympians and professional bodybuilders for years.  Incorporating this into your program supercharges your training regiment into overdrive.  The high intensity gives you a pump unlike no other type of workouts.  Work out plans seemed to get more and more complicated each year; not the 5×5 training.

Because it combines high intensity and volume, the 5×5 workout is a staple in training programs of professional bodybuilders to get results, fast.  Training with the 5 reps 5 times uses your major muscles and core to achieve the overall brute strength that is needed for huge guns and head turning pecs!  It was originally popularized in the 70’s by Bill Starr and Reg Park.  Once Arnold took hold of it, the workout was used by almost everyone in the professional body building world.

The basic set up of the 5×5 workout makes it simple to remember routines and it is perfect for beginners who are looking to jump start a workout program.  The dynamic options available to you allow you to suit your needs and wants.  As I said before, this training paves the road for the muscle you want and the strength needed to get it.  There is no need for crazy exercises; just simple, old school techniques that have been proven to work.  Spending hours in the gym is pointless and only results in overtraining and that leads to fatigue and loss of gains.  This is a quick workout that allows you to see results fast.

Looking at the 5×5 workout, you can interpret the meaning a few different ways.  You can pick a weight and stick with that 5 times for 5 reps.  Working your way up from a light to heavy, making the 5th set your heaviest, gives your body great gains for strength.  Another way to utilize this workout is to make your 3rd set the heaviest and lower the weight slightly for the 4th and 5th set.  Remember, that this should not be your only workout that you do.  This needs to be a workout you do a few weeks at a time, trying to increase the weight you lift each week.  Variations of this workout work great to confuse the body and keep you gaining muscle and size.

Example 5×5 Workout


  • Squat: 5 sets by 5 reps
  • Bench: 5 sets by 5 reps
  • Barbell Row: 5 sets by 5 reps


  • Military Press: 5 sets by 5 reps
  • Deadlift: 5 sets by 5 reps
  • Weighted Wide Grip Pull ups: 5 sets by 5 reps


  • Squat: 5 set by 5 reps
  • Bench:  5 set by 5 reps
  • Barbell Row: 5 set by 5 reps