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BBUUIILLDDIINNGG MMAASSSS WWIITTHH 55XX55 TTRRAAIINNIINNGG

by Trevor Hiltbrand | Reviwed by Advisory Board

5x5 training is one of the original and most popular muscle mass building programs being used by elite
bodybuilders and 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 is designed for those that have base training "under their belt" as the intensity and
volume is much higher than what most beginner bodybuilders are used to. If your body isn't used to this
increased intensity, you may experience prolonged recovery times and, potentially, the risk of
overtraining.

A recommended "5x5 cycle" lasts approximately 7-9 weeks, which includes 4-6 weeks of "prep work"
followed by 3 weeks of the "peak phase".

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During the first week of your 5x5 regimen it's important to prepare your body, allowing it to
grow accustomed to this type of training. Proper prepping starts with finding the proper weights to
start with. 

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Focus on finding a weight range that allows you to complete 5 sets of a given exercise, at 5 reps per
set (25 total reps). The weight should be heavy enough to where you cannot complete 6-8 reps of 5 sets,
but also light enough to where you're able to finish all 5 sets. The entire training program is centered
around being able to complete all 25 reps, so it's entirely important to find the proper weight range
for each exercise. 

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After the first week, once you're able to properly complete (focus on proper form) all of your sets at
the proper weight range, it's important to gradually increase your weight in order to maximize strength
gains. For free weights, we recommend increasing weight by 5lbs per dumbbell and by 10lbs (each side) on
barbell exercises. 

If you're unable to complete the entire 5x5 set/rep range with the increased weight then you need to
reduce the increased weight to one that allows you to complete the entire program. If, by decreasing the
weight, you end up back at your original weight, then perform your exercises for an additional week at
their original weights to help build the strength necessary for a weight increase. 

With proper nutrition and training, by the time you've reached the 4-6 week mark, you should be setting
new weight maxes and seeing significant increases in strength and size (best when done in a "bulking"
phase, or calorie surplus).

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After 4-6 weeks of prepping, you're ready for the 5x5 peaking phase, which is where you begin to follow
a 3x3 model of 3 sets of an exercise at 3 reps each. This allows you perform better each rep, while
pushing more weight per set. 
For the larger, compound exercises like squat, bench press, and deadlift, you may want to consider only
performing the 3x3 program twice per week, as opposed to three times, due to increased intensity.

During the peak phase it's important to focus on increasing weight, more so than increasing the number
of reps performed. This is the time to train harder and push yourself to new levels.
Below, we provide a weekly breakdown of a commonly effective prepping phase 5x5 program.

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Barbell Squat: 5 sets of 5 reps

Barbell Bench Press: 5 sets of 5 reps

Bent Over Barbell Row: 5 sets of 5 reps

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Front Barbell Squat: 5 sets of 5 reps

Standing Military Press: 5 sets of 5 reps

Barbell Deadlift: 5 sets of 5 reps

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Barbell Squat: 5 sets of 5 reps

Barbell Bench Press: 5 sets of 5 reps

Bent Over Barbell Row: 5 sets of 5 reps

With only 3 exercises and 75 reps total, this leaves room for 1-2 accessory workouts (abs, calves, etc.)
as well. There's no need to focus on the 5x5 program for these base exercises. 

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For those looking to mix up their workout regimen, the 5x5 training program is one of the most respected
and most efficient regimens for gaining lean muscle mass. It's important to note, however, that whenever
you're looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein
synthesis. 

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With the high degree of intensity in the workouts ahead, we highly recommend supplementing your pre-
workout nutrition plan with our PreSeries BULK Pre-Workout, as it's designed to be a lean muscle
catalyst and increase intense focus and energy in the gym. Trust us, you're going to need it for this
program! Get 10% off with coupon code "55xx55" at checkout.

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TTRREEVVOORR HHIILLTTBBRRAANNDD
Author

Trevor Hiltbrand is one of the owners/co-founders of Transparent Labs

and head of content creation. He got his start with supplement
research back in 2013 when he began researching cognitive
enhancement. With the help of the Transparent Labs Expert Panel and
Advisory Board, we aim to bring our evidence based nutrition and
exercise research to the world.
7 Comments Transparent Labs 
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R.Gomez
⚑
2 months ago

Hi, What days to do the 1-2 accessory workouts (abs, calves, etc) the same day 5x5 or in the rests days? Thanks !
△ ▽ Reply

John
⚑
7 months ago

What is the recommended rest period between exercises on 5×5?

△ ▽ Reply

Tom Hoffman > John

⚑
5 months ago

there's a 5x5 app that is pretty nice. It it used for the 5 major lifts, but you can program accessory lifts too. The rest in the app is
90s if you completed a set with relative easy, and 3 minutes if it was considered hard.
△ ▽ Reply

B12345 > John

⚑
5 months ago

I rest for 2 minutes but its really whatever you need.

(more for deadlifts?)
△ ▽ Reply

Angus
⚑
3 years ago

The 5×5 workout reminds me of Vince Gironda's 8×8. It would interesting to compare the results of two groups of similar trainees —
same ages, same time in training, same diets, etc. — after six months. I've used the 8×8 and made good gains. I'd like to learn if they
produce similar gains or if one is significantly better than the other.
△ ▽ Reply

lux8x > Angus

⚑
3 months ago

Well why don't you try that yourself?

Not everyone responds the same way to different training programs, so the best way to know what works better for you is simply
to try what works better for you :)
△ ▽ Reply

Jason
⚑
4 years ago

This seems awesome. I am just getting back at lifting so I'm looking forward to trying this 5×5 in a month or so. Thanks for the
workout I'll post when I start.
△ ▽ Reply

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 by Trevor Hiltbrand 0 Comments
CONTINUE READING  CONTINUE READING 
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