5x5 Strength

3 days / week 3 sessions 9 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Three days a week, barbell only, all about getting STRONGER. The classic 5x5 template - five sets of five reps on the big lifts. Progression rules (do NOT skip): - Add 2.5kg every session if you hit all 5 sets cleanly. - If you fail a session (cant complete all reps), repeat the same weight next time. - Fail twice on the same weight, deload by 10% and build back up. Notes: - Deadlift is 1x5 (one heavy working set), not 5x5 - pull from the floor. - ALWAYS warm up with empty bar -> half weight -> 80% before the working sets. - This program is brutal in its simplicity. Trust the process. Add hypertrophy work after week 8 if you want.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Barbell Full Squat 5 × 5 reps

Five working sets of five. Same weight across.

Barbell Bench Press 5 × 5 reps

Five working sets of five.

Barbell Bent Over Row 5 × 5 reps

Five working sets. Strict form, chest UP.

Day 3

Barbell Full Squat 5 × 5 reps

Five working sets of five. Squat every session.

Barbell Seated Overhead Press 5 × 5 reps

Strict standing press - no leg drive.

Barbell Deadlift 1 × 5 reps

ONE working set of five. Pull from the floor, reset every rep.

Day 5

Barbell Full Squat 5 × 5 reps

Five working sets of five.

Barbell Bench Press 5 × 5 reps

Five working sets of five.

Barbell Bent Over Row 5 × 5 reps

Five working sets. Strict form.

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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