4 Week 5x5 Strength Phase 1
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
4 Week Strength Phase 1
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Day 1
Barbell Bench Press
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Pendlay Row
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Standing Wide Military Press
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Superset
·
4 sets
Bench Dip On Floor
× 20 reps
Dumbbell Standing Triceps Extension
× 12 reps
Perform as Superset
Wide Grip Pull-Up
3 ×
—
Do 3 sets of max reps pull ups.
If you can't do bodyweight, use resistance band assistance
Day 2
Barbell Deadlift
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Full Squat (Back Pov)
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Band Resisted Bench Press
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Superset
·
4 sets
Planking
× 2 min
Assisted Lying Leg Raise With Lateral Throw Down
× 15 reps
Perform as a Superset
Day 3
Front Plank With Twist
3 ×
20 reps
Alternate Heel Touchers
3 ×
30 reps
3/4 Sit-Up
3 ×
20 reps
Day 4
Barbell Full Squat (Back Pov)
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Sumo Deadlift
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Seated Behind Head Military Press
5 ×
—
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Superset
·
4 sets
Dumbbell Lateral Raise
× 12 reps
Dumbbell Shrug
× 20 reps
Perform as a Superset
Shoulder Grip Pull-Up
3 ×
—
Do 3 sets of max pull ups.
If you can't do bodyweight, use resistance band assistance.
Day 5
Barbell Bench Press
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Barbell Bent Over Row
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Band Resisted Deadlift
5 ×
5 reps
Do 1 warm up set before starting your working sets. Working sets need to be performed at 75-80% of 1 RM.
Superset
·
4 sets
Barbell Curl
× 12 reps
Dumbbell Alternate Seated Hammer Curl
× 12 reps
Perform as a Superset.
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.